WOD Tuesday February 18th

Warm up: 400 meter run / 20 sit ups / 20 pushups

“The Test Version 2”:

Every 90 seconds 12 minutes ( 8 sets )

30 Seconds max calorie row

30 seconds max burpees over the rower

You must stop at the 60 second mark on each round. You cannot start the burpees before the 30 second mark on each round.

Results:

Row:

40 Calories or less – level 1

41 – 55 Calories – level 2

56 – 70 Calories – level 3

71 – 85 Calories – level 4

86+ Calories – level 5

( females subtract 10 cals per section)

Burpees:

Same Numbers as above for both sexes.

The score is the level from both sections combined.

* Level 10 is the best…

2. Every minute on the minute for 12 minutes:

odds: GHD situps x X

evens: KB swings x X

WOD Monday December 9th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 400 meter run / 15 Banded good mornings / 20 Air squats

  1. Every minute for 10 minutes: 1 Front squat + 10 Burpees

2. 3 Rounds for time of:

10 Overhead lunges 75 / 53

20 Pushpress 75 / 53

30 Double unders