Warm up: 30 KB figure 8’s / 20 sit ups / 10 lunges For time: 10 Rounds of 3 Thrusters 135 / 93 6 Bar facing burpees 10 Rounds of: 1 Rope climb 10 Box jump overs 10 Rounds of: 3 Kettlebell snatches per arm 53 / 35 6 Kettlebell jumps
Tag Archives: Thruster
WOD Tuesday November 5th
Warm up: 3 rounds of 8 pushups / 8 sit ups / 8 air squats Press: 5 x 2 @ 90% 2. Bench press: 5 x 5 @ 80% 3. 5 Rounds for time of: 20 Air squats 5 Thrusters @ 115 / 83 20 Double unders 5 Thrusters @ 135 / 93 * Guys,Continue reading “WOD Tuesday November 5th”
WOD Monday October 14th
Warm up: 500 meter row / 12 kang squats / 12 GHD Raises Back Squat: 5 sets of 3 @ 80% 2. For time: 40 Thrusters @ 115 / 83 400 Meter run
WOD Monday October 29th
Warm up: 500 meter row / 12 ghd raise/ 12 ghd sit up Every 2 Minutes for 12 minutes: Sets 1 – 3: Front squat x 3, 2, 1 Sets: 4 – 6: Back squat x 3, 2, 1 2. 2 Rounds for time: 12 Thrusters 200 Meter run
WOD Tuesday October 16th
Wam up: 500 meter row / 200 meter run 3 Rounds of: 4 Min AMRAP: 5 Dumbbell Thrusters 5 Burpees 2 Min rest 3 Rounds of: 4 Min AMRAP: 150 Meter row 15 Hand Hops 15 Lateral switch steps (double count) 2 Min rest
WOD Friday July 13th
Warm up: X walk x 10 steps in each direction / Glute ham raise x 10 / Pushups x 20 Every 90 seconds for 10 sets Odds: Bench press x 2 Evens: Deadlift x 2 2. 3 Rounds for time of: 6 Thrusters @ 185 / 113 30 / 20 / 10 ft Burpee shuttleContinue reading “WOD Friday July 13th”
WOD Monday July 9th
Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 1 + 1 front squat ( 75% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 1 reps ( 90% of max ) 3.Continue reading “WOD Monday July 9th”
WOD Thursday June 28th
Warm up: 50 KB figure 8’s Weighted Pullup: 10, 8, 6, 4, 2 2. For time: 20 Box jumps @ 30 / 24″ 40 Thrusters @ 95 / 63 (unbroken?) 20 Box jumps @ 30 / 24″
WOD Monday June 18th
Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats 2. As many rounds as possible in 4 minutes of: 2 Wollymockers 20 Situps Rest 1 minute As many rounds as possible in 4 minutes of: 10 Pullups 10Continue reading “WOD Monday June 18th”
WOD Monday February 26th
Warm up: 2 minute run / bike / row / jump rope etc. / 15 GHSU / 15 GHR Front Squat: 20 minutes to find 1 rep max 2. Every minute on the minute for 16 minutes: Minutes 1 – 4: 5 Thrusters + 5 Pullups Minutes 5 – 8: 5 Power cleans + 5Continue reading “WOD Monday February 26th”
CrossFit Havoc 