Monday: Snatch: 30 minutes to work up to max for the day 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 6 minutes: Swimming frog x 15 odds Bench sit ups x 15 evens Wednesday: Clean and jerk: 30 minutes to work up maxContinue reading “Weightlifting: February 20th, 22nd, 24th”
Tag Archives: Back squat
WOD Monday February 20th
Warm up: 2 rounds of: 1 minute of jumping jacks / 10 glute ham raise / 10 sit ups Front Squat: 1,1,1 2. Back Squat: 2,2 3. Every minute on the minute for 8 Minutes: Odd: 15 Thrusters @ 95 / 63 Even: 15 Pullups ( adjust reps to appropriate number) (not too appropriate though)
Weightlifting February 13th,15th,17th
Monday: Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 5 minutes: Swimming frog x 15 Wednesday: Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles 2. Push pressContinue reading “Weightlifting February 13th,15th,17th”
WOD Monday February 13th
Warm up: 2 rounds of: Banded good mornings x 15 / Glute ham sit ups x 10 / Burpee x 5 Front squat: 2,2 2. Back Squat: 4,4 3. 4 Rounds for time of: 6 Power Snatches 6 Box jumps * Heavy and high These guys…
WOD Wednesday February 8th
Warm up: 800 meter run Glute ham raise: 10,10,10,10 – Add weight or bands if possible * Run 200 meters between each set 2. Using 1 dumbbell @ about 1/3 body weight 30 rounds for time of: 1 Snatch with your right hand then 1 lunge with each leg 1 Snatch with your left handContinue reading “WOD Wednesday February 8th”
WOD Monday February 6th
Warm up: 2 Rounds: 200 meter run / 10 Kang squats Front squat: 4,4 2. Back Squat: 6,6 3. For time: 20 Push presses 30 Burpees 40 Pullups 50 Lateral barbell jumps
WOD Monday January 30th
Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Front squat: 6,6 2. Back squat: 8,8 * Go up in weight on each set. That last 8 should be pretty damnContinue reading “WOD Monday January 30th”
WOD Friday January 20th
Click to see what is New for 2017! Warm up: 1000 Meter Row: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Toes to Bar Back Squat: Find a 20 Rep Max 2. Turkish Get up: Find a Max
WOD Friday January 13th
Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Gymnastics starts at 6 p.m. tonight and Weightlifting at 6:30 p.m.! Warm up: 800 Meter Run: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Toes to Bar Back Squat:Continue reading “WOD Friday January 13th”
WOD Friday January 6th
Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:00 p.m.! Warm up: 1000 Meter Row: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Glute Ham sit ups Back Squat: 10, 10,Continue reading “WOD Friday January 6th”
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