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

 

WOD Friday October 13th

Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings

  1. Deadlift: 5 x 4 @ 80%

2. “Lucky 13”

3 Rounds or 31 minutes

13 Push ups

13 Situps

13 Box jumps @ 20″

13 Kb swings @ 1.5 pood

13 Push press @ 45 / 33 lbs (Don’t even think about using a rack or dropping any empty barbell)

13 Walking lunges (each leg)

13 Mountain climbers

13 Toes to bar

13 Pullups

13 Calorie row or bike

13 Air squats

13 Back extensions

13 Burpees