WOD Wednesday March 18th

It’s time to get ready for the Havoc Games! Grab a partner and start training!

Warm up: 2 Rounds of: Air squats x 12 / pullups x 6 / Box step ups x 3 each leg

For time:

10 Thrusters @ 115 / 83

10 Pullups

8 Thrusters @ 135 / 93

12 Pullups

6 Thrusters @ 155 / 103

14 Pullups

4 Thrusters @ 175 / 113

16 Pullups

2 Thrusters @ 195 / 123

18 Pullups

directly into:

18 Box jump overs

2 Jerks @ 195 / 123

16 Box jump overs

4 Jerks @ 175 / 113

14 Box jump overs

6 Jerks @ 155 / 103

12 Box jump overs

8 Jerks @ 135 / 93

10 Box jump overs

10 Jerks @ 115 / 83

WOD Friday November 1st

Warm up your hamstrings / trunk

  1. Deadlift: 5 x 3 @ 85 %

2.

Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box