WOD Saturday March 21st

As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoever needs it. Thanks for understanding guys. If you know someone who is a member and not on Facebook please let them know. Thanks.

For time:

20 Air squats

19 Sit ups

18 Pushups

17 Burpees

16 Air squats

15 Sit ups

14 Pushups

13 Burpees

12 Air squats

11 Sit ups

10 Pushups

9 Burpees

8 Air squats

7 Sit ups

6 Pushups

5 Burpees

4 Air squats

3 Sit ups

2 Pushups

1 Burpee

Post on the “Havoc Crew” on Facebook how you did on the workout.

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

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