Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 1 Front squat + 5 Back squats *Sets across. Go heavier than last week 2. For Time: 1000 Meter Row 80 Kettlebell Snatch (40 per arm) 60 Ring Push ups 40 PullContinue reading “WOD Monday September 28th”
Tag Archives: row
WOD Friday September 11th
Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row
WOD Thursday August 27th
Warm up: Ring rows / Pushups Weighted pullups: 5,5,3,3,1,1 2. 3 Rounds for time: 500 meter row 20 Handstand pushups
WOD Thursday August 13th
Warm up: Leg swings / Butt kickers / Banded good mornings Super set x 4: Parallette Passthroughs x 12 Glute Ham raise x 12 2. As many rounds as possible in 10 Minutes of: 200 Meter row 20 Kettlebell swings 20 Sit ups
WOD Friday July 31st
Warm up: X walk / Good mornings / KB swings Deadlift: 3 reps every 2 minutes for 6 sets ( same sets and reps as last week, try and go a little heavier) 2. 5 Rounds for time: 5 Deadlifts 300 Meter row
WOD Tuesday July 21st
“Bridger Walker” 4 Rounds for time: 500 meter row 25 Shoulder to overhead @ 95 / 63 25 Front squats @ 95 / 63 https://www.nbcnews.com/news/us-news/parents-say-their-6-year-old-son-survived-brutal-dog-n1234036
WOD Monday June 29th
Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups Back squat: 5 x 2 @ 90% 2 . For Time: 80 Sit ups 80 Calorie Row 80 Mountain Climbers (Double Count)
WOD Thursday May 21st
Warm up: 50 KB figure 8’s Pendlay Row: 6 sets of 6 2. Strict pullups: 3 sets of max reps 3. For time: 500 meter row 25 Overhead squats @ 75 / 53 lbs
WOD Thursday May 7th
Warm up: Band work Row: 4 x 12 2. As many rounds as possible in 12 minutes of: Hand release clapping pushups: 1,2,3,4,5+ Swings: 2,4,6,8,10 +
WOD Thursday April 30th
Warm up: Band pull aparts / Supermans Row: 4 x 12 2. As many rounds as possible in 16 Minutes of: 12 Overhead squats 4 Wall climbs 12 Power snatch 4 Wall climbs
CrossFit Havoc 