Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Warm up: 500 Meter Row, Then 2 Rounds: 30 Sec Plank Hold, 30 sec ab plank on GHD, 10 Back Extensions Bench Press: 5 x 2 ( 5 sets of 2 reps )Continue reading “WOD Thursday January 12th”
Tag Archives: bench press
WOD Friday December 2nd
This Saturday!!! Get Ready!!! No Class tomorrow night at 6 or 7. Judges meeting at 6. Warm up: Pushups x 20 / Pullups x 10 Bench Press: 1,1,1,1,1 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between effortsContinue reading “WOD Friday December 2nd”
WOD Friday November 25th
Warm up: 1 Minute handstand hold, 15 Back extensions, 15 Pushups Bench Press: 2,2,2,2,2 2. Sumo Deadlift: 2,2,2,2,2 3. 2 Rounds for time of: 20 Thrusters @ 75 / 53 20 Calorie row
WOD Thursday November 17th
Warm up: 20 pushups / 200′ shuttle run / 1 minute handstand hold Bench Press: 3,3,3,3 ( heavier than last week) 2. For time: 25 Toes to bar 25 Sit ups 20 Strict pullups 20 sit ups 15 Ring dips 15 Sit ups 10 Knees to elbow 10 sit ups 5 Muscle ups ( ringContinue reading “WOD Thursday November 17th”
WOD Friday November 4th
Warm up: 15 Bench dips / 15 bench sit ups / 15 Hand planted bench jumps Bench press: 6 x 3 ascending start at 80% 2. As many rounds as possible in 5 minutes of: Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees canContinue reading “WOD Friday November 4th”
WOD Thursday September 22nd
Warm up: 2 rounds of: 8 plyo pushups on bench / 10 bench sit ups Bench press: 3,3,3,10 2. 10 Rounds for time of: 3 Overhead squats 135 / 93 3 Toes to bar
WOD Friday August 26th
Nutrition Challenge Starts Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Find Max: Deadlift OR Bench Press
WOD Friday August 19th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 1, 1, 1, 1, 1 @ 95% of your max 2. For Time: 30 Wallballs 30 Double Unders 30 EmptyContinue reading “WOD Friday August 19th”
WOD Friday August 12th
Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 2, 2, 2, 2, 2 @ 90 % of your max 2. 10 Rounds for Time: 1 Clean and Jerk 2 Bar Muscle ups 3 Box Jumps
WOD Friday August 5th
Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 3, 3, 3, 3, 3 @ 85% of your max 2. For Time: 10 Strict Press 20 Push Press 30 Jerks (If you drop the bar do 20 Double Unders or 40 Singles. Only acceptably rest positionsContinue reading “WOD Friday August 5th”
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