Warm up: Stretch your calves / Warm up you deadlifts
12 Rounds for time:
1 Rope climb
200 meter run
1 Heavy ass deadlift
20 Double unders
Deadlift
WOD Monday June 8th
Warm up: 2 minutes on a thing / 12 Kang squats / 12 GHD sit ups
- Back squat: 5 x 5 @ 75% (Be realistic with your strength levels, don’t over estimate where you’re at)
2. 6 Rounds for time:
8 Toes to bar
12 Deadlifts @ 155 / 103
16 Lateral barbell jumps
WOD Friday May 29th
Warm up: X walk / Butt kickers / Toy soldiers
- Deadlift: 10, 8, 6, 4, 2
2. “Annie”
50,40,30,20,10 reps for time of:
Double unders
Sit ups
WOD Tuesday May 26th
Warm up: Band work / empty bar work
- Every 90 seconds for 6 sets:
1 Strict press
2 Push press
3 Split jerks
2. For time:
20 Power cleans
20 Shoulder to overhead
20 Lateral barbell jumps
20 Deadlifts
20 Front squats
WOD Friday May 15th
Warm up: 400 meter run / X walk / Good mornings
Every minute on the minute for 30 minutes:
- Row or pullup
2. Russian twists
3. Deadlifts
WOD Wednesday May 13th
Warm up: Get ready to run
For time:
800 meter run
20 Deadlifts
800 meter run
40 Burpees
800 meter run
60 Lunges
WOD Monday May 1st
Warm up: X walk / Hip bridge
Every minute on the minute for 30 minutes:
- Deadlift
2. Box / Broad jump
3. Sprint
WOD Friday April 17th
Warm up: X walk / Good mornings
- Deadlift 3 x 12
2. 8 Rounds for time:
6 Kneeling squat jumps
6 Push presses
WOD Friday April 3rd
Warm up: 20 Single leg hip bridge / 20 good mornings
- Deadlift 3 x 15 reps
2. 12 Rounds for time:
3 Thrusters
6 Step overs
12 Double unders / 12 Lateral jumps
WOD Friday March 20th
It’s time to get ready for the Havoc Games! Grab a partner and start training!
Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15
1. Every 3 minutes for 18 minutes:
1 Deadlift
2 Power cleans
1 Deadlift
Last week of this. You should be moving up in weights.
2. For time:
5 Rope climbs
1 Wall climb
4 Rope climbs
2 Wall climbs
3 Rope climbs
3 Wall climbs
2 Rope climbs
4 Wall climbs
1 Rope climb
5 Wall climb
