WOD

Wednesday April 8

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 50:00Metcon (AMRAP - Rounds and Reps)AMRAP 25: 12 Hang Power Cleans (135/95 BB, 50/35 DB, 80/60 Sandbag) 50 Double Unders 400 Meter Run **Rest 60s (on your own)***If using DB/KB, 6 HPC per side Sc weight...

Tuesday April 7

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 35:00Push Press (EMOM x 10, Complete 3-5 Reps)BB, Sandbag or DB/KBMetcon35:00 - 50:00Metcon (AMRAP - Rounds and Reps)10-min. AMRAP: 10 air squats 9 DB/KB snatches, right arm (50/35) 10 HRPU 9 DB/KB...

Monday April 6

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 35:00Barbell Glute Bridges (6 x 10-15 Reps)E2MOM for 12 Minutes RX+: Elevate shoulders if able Sub sandbag or DB/KB or use mini bandMetcon35:00 - 50:00Metcon (Time)For Time: 10-20-30 Burpee + American...

Sunday April 5

Battleship CrossFit - CrossFitMetconMetcon (No Measure)20 min walkCool DownMetcon (No Measure)Total body Foam Rolling Worlds Greatest Stretch x 30 each Lizard Pose x 30 each Scorpion Stretch x 30...

Saturday April 4

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 50:00Metcon (Time)10 Rounds for Time: 5 Thrusters (135/95) / Sandbag (80/60) 5 Burpee Over Bar / Bag 100m BB/Bag Carry (or 1min hold/march)* 25:00 Cap * RX+: BB or Sandbag Clusters (Sq cln + thruster) L3:...

Friday April 3

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 35:00Floor Press (8 x 4-6)Barbell, Sandbag or DB floor press Rest 30s.Metcon35:00 - 55:00Metcon (AMRAP - Reps)AMRAP 15: 200m Run 20 Deadlifts (135/95) 20 AKBS (53/35)Sub: Sandbag Sumo DL (80/60)Cash...

Thursday April 2

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 40:00Front Squat (6 sets x 6-8 Reps)Using barbell or sandbag Rest 90sMetcon40:00 - 55:00Metcon (Time)For Time: 50 Power Cleans (135/95) *EMOM (starting at 0:00) stop and complete 20 double unders* 10:00...

Wednesday April 1

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 35:00Single Leg KB RDL (4 x 10 each)Perform single leg w/KB or DB. Use support if needed. Rest 30s.Metcon35:00 - 55:00DB/KB "Chief" (AMRAP - Rounds and Reps)3:00 AMRAP: 3 DB/KB Power Cleans (each side) 6...

Tuesday March 31

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 30:00Turkish Get Up (Accumulate 15-20 Reps (per side))Rest as needed. Mod: 1/2 TGU or odd object if neededMetcon30:00 - 55:00Metcon (AMRAP - Reps)EMOM 20 for Total Reps: Min 1: 30s Max KB/DB S2OH Min 2:...

Monday March 30

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Strength15:00 - 35:001A: Goblet Squat (4 x 15)1 1/4 KB/DB Goblet Squats Rest 30s.1B: KB Rows (4 x 10 each )Rest 30s.Metcon35:00 - 55:00Metcon (5 Rounds for time)Every 3:00 for 5 Sets (15:00 Clock): 12 Single Arm DB/KB...

Sunday March 29

Battleship CrossFit - CrossFitWarm-upWarm-up (No Measure)Box Programming Dynamic Warm-up BP Dynamic Consists of: High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point Leg Swing opposite toe...

Saturday March 28

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)From 0:00 - 8:00 400m Run 80/60 HRPU Max Rep DB/KB Front Rack Squats Rest 2:00 From 10:00-18:00 400m Run 80 Air Squats Max Rep DB/KB Russian Swings Rest 2:00 From 20:00 - 28:00 400m Run 80 Sit Ups Max Rep...

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7521 Holley Circle, Panama City Beach, FL 32408

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