Warm up: row 500 meters / 10 plyo pushups / 10 Bench dips Every minute on the minute 12 minutes: Odds: Bench press x 1 Evens: Toes to bar x 5 – 15 2. For time: 2000 meter row
Tag Archives: row
WOD Thursday July 5th
Warm up: 2 Rounds of 8 back extensions / 8 GHD sit ups / 8 pushups Every minute for 12 minutes: Odds: Pendlay Row x 6 Evens: Seated Shoulder press x 6 2. 6 Rounds for time: 12 Calorie row 12 Burpees over the rower
WOD Monday June 25th
Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise Every 90 seconds for 5 sets: 3 second paused front squat: x 3 reps ( 65% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 3 reps ( 80%Continue reading “WOD Monday June 25th”
WOD Tuesday June 19th
Warm up: 2 minute row / 20 pushups 5 sets of 1 strict press + 5 Push press 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 45 Calorie row 60 Double unders
WOD Tuesday June 12th
Warm up: 500 meter row or bike / 50 rope waves 5 sets of 2 strict press + 4 Push press 2. For time: 50 Calorie row or bike 50 Burpees
WOD Monday June 4th
Warm up: 2 Rounds of Cindy Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five. 2. 8 minutes max calories on the rower or bike * Every minute hop offContinue reading “WOD Monday June 4th”
WOD Friday March 30th
Warm up: Pushups x 20 / Pullups x 10 Every 2 minutes for 16 minutes: Bench press x 3 + 6 Plyo pushups 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between efforts )
WOD Monday March 26th
Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15 Back Squat: 3 x 3 @ heavier than last week 2. 3 sets of 12 weighted or banded Glute ham raise 3. For time: 500 Meter row 20 Body weight cleans
WOD Wednesday March 14th
Warm up: Empty bar work For 30 minutes ride the Air bike or row: For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch Second 6 minutes: 1 Power snatch a little heavier Third 6 minutes: 1 Power clean Fourth 6 minutes: 1 Power clean a littleContinue reading “WOD Wednesday March 14th”
WOD Thursday March 8th
Warm up: 15 Pushups / 15 back extensions / 15 situps For 30 minutes: 1 : Bench press x 2 reps 2 : Kettlebell swings x 20 3 : Row Calories Between 5 and 20
CrossFit Havoc 