Warm up # 1 1. Front Squat: 1 rep max 2. 3 rounds for time of: 300 meter run 20 Hand release clapping pushups 10 Front Squats @ 155 / 103 lbs
Tag Archives: run
WOD Friday May 9th
Warm up # 6 1. Every 2 minutes for 20 minutes: 2 Power cleans, 1 Clean, 3 Jerks 2. For time: 20 burpees 400 meter run 20 burpees Still one of the best videos on the internet.
WOD Tuesday May 6th
Warm up # 2 1. Bench press: 1 rep every minute for 10 minutes 2. 3 Rounds for time of: 60 Double unders 30 Kettlebell swings @ 2 pood 200 meter run
WOD Friday April 11th
Warm up: 2 rounds of bear crawl x 50 ft / Crab walk x 50 ft 1. 5 rounds of: 1 Minute of max effort double unders 30 seconds rest 2. “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings (American) @ 1.5 pood 12 Pullups
WOD Tuesday April 8th
Warm up # 3 For time: 500 meter row 50 pullups 400 meter run 40 pushups (hand release) 300 meter row 30 pullups 200 meter run 20 pushups (hand release) 100 meter row 10 pullups http://www.youtube.com/watch?v=c2hGIbGLmI4 https://www.t-nation.com/training/jogging-delusion https://www.t-nation.com/training/death-of-steady-state-cardio Regular Cardio Will Make You Fat
WOD Thursday March 27th
Warm up # 4 1. Every 2 minutes for 14 minutes: Press x 2 Push press x 4 Jerk x 6 2. For time: 40 Kettlebell swings @ 2 pood / 1.25 pood 400 Meter run 40 Kettlebell swings @ 2 pood / 1.25 pood https://www.youtube.com/watch?v=mmlGz5J_O4A https://www.youtube.com/watch?v=bS89_wepgBM This man is the reason I opened aContinue reading “WOD Thursday March 27th”
WOD Friday March 21st
Warm up of your choice “Andy bring’s the Dam Rath” 2 Rope ascents Run 200 4 Bar muscle ups Run 400 6 Snatches @ 115 lbs Run 800 8 Deadlifts @ 275 lbs Run 800 6 Snatches @ 115 lbs Run 400 4 Bar muscles ups Run 200 2 Rope ascents
WOD Wednesday March 19th
Warm up # 4 For time: 40 Double unders 400 meter run 40 Glute ham sit ups 40 Power clean and jerks @ 115 / 83 lbs 400 meter run holding 45 / 25 lb plate 40 Pullups 40 Taters @ 1.5 / 1 pood 400 meter run 40 Double unders
WOD Wednesday February 26th
Warm up # “Nicole” For 20 minutes Run 400 meters Max rep pullups The goal of this workout is to get as many pullups as possible. The rounds you complete are not your score.
WOD Wednesday February 19th
Warm up # 2 For time: 400 meter run 50 Overhead squats @ 75 lbs (Do as many as you can unbroken to start the set) 400 meter run 50 Pullups – Start with a max set of strict pullups, then move to kipping. Make sure the first set is a true max effort. (ThisContinue reading “WOD Wednesday February 19th”
CrossFit Havoc 