WOD Wednesday August 5th

Warm up:  2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups

For time:

200 Meter run

10 Toes to bar

5 Power clean & jerks @ a weight

200 Meter run

10 Toes to bar

4 Power clean & jerks @ a heavier weight than your first set

200 Meter run

10 Toes to bar

3 Power clean & jerks @ a heavier weight than before

200 Meter run

10 Toes to bar

2 Power clean & jerks @ the weight that is almost the heaviest weight you will lift  during this workout

200 Meter run

10 Toes to bar

1 Power clean & jerk @ the heaviest weight you will lift during this workout

 

WOD Wednesday December 4th

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: Empty barbell work

  1. 15 minutes to find a 1 rep max clean and jerk for the day

2. Grace: 30 Clean and jerks for time @ 135 / 93