sit up – Page 3

WOD Friday May 29th

Warm up: X walk / Butt kickers / Toy soldiers Deadlift: 10, 8, 6, 4, 2 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups

WOD Monday April 20th

Warm up: 2 minutes of running / biking etc / kang squats / hip bridge Squat 1 set of 50 2. 4 Rounds for time of: 6 Power cleans 12 Burpees 18 Switch steps 24 Sit ups

WOD Tuesday April 14th

Warm up: Shoulder taps / lateral raises 1. Tabata presses 2. Reverse tabata presses 3. 10 Rounds for time: 10 Air squats 8 Pushups

As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoeverContinue reading “WOD Saturday March 21st”

WOD Tuesday March 17th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke 20 ish minutes to perform: Sled drag x 100′ x 5 efforts. This is for load. Go heavy. 2. For time: 400 meter run 80 sit ups 200 meterContinue reading “WOD Tuesday March 17th”

WOD Wednesday January 8th

Warm up: 400 meter jog / 30 jumping jacks “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 squats

WOD Friday November 15th

Warm up: 2 minutes on a thing / Pendlay row x 12 / Sit ups x 20 Deadlift: 5 x 1 @ 95% 2. 3 Rounds for time of: 50 Kettlebell swings ( not too heavy ) 25 Banded sit ups

WOD Tuesday November 12th

Warm up: 3 Rounds – 5 pushups / 5 V ups Strict press: 5 x 2 @ 95% 2. Bench Press: 5 x 2 @ 90% 3. 4 Rounds for time: 12 Calorie row 12 Handstand pushups 12 GHD Situps

WOD Thursday November 7th

Warm up: 200′ high skip / X walk / GHD sit up / GHD raise Back Squat: 5 x 2 @ 95% 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )

WOD Thursday October 17th

Warm up: 400 meter run / 15 Back extensions / 15 Mountain climbers Back squat: 5 x 5 @ 80% 2. 5 Rounds for time: 20′ Handstand walk 20 Sit ups