Holiday Hours: Closed Sunday and Monday. Tuesday Open from 3:00 p.m. – 8:00 p.m. SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 45 sec Handstand hold or Plank, 20 sit ups For Time: 10, 9, 8,Continue reading “WOD Thursday December 21st”
Tag Archives: Glute ham sit ups
WOD Wednesday December 13th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is this Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 strict Toes to bar, 15 Good Mornings, 20 Single leg Hip Bridge ForContinue reading “WOD Wednesday December 13th”
WOD Wednesday December 6th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 1000 Meter Row For Time: 600 Meter Run 60 Pull ups 60 Box Jumps 400Continue reading “WOD Wednesday December 6th”
WOD Thursday November 30th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 2 Wall Walks, 4 Empty bar Heaving Snatch Balance, 4 Strict ToesContinue reading “WOD Thursday November 30th”
WOD Wednesday November 15th
Warm up: 2 minutes of jump rope / 3 minutes of empty bar work Every minute on the minute for 36 minutes: 1st min: Snatch x 1 @ the :00 and the :30 second mark (that means 2 snatches within the minute) 2nd min: Glute ham sit ups x 4 + glute ham raise xContinue reading “WOD Wednesday November 15th”
WOD Thursday October 26th
Warm up: Kettlebell swings x 30 / Kang squat x 10 Back Squat: 5 x 2 @ 95% 2. For 8 minutes: Progressively add 1 rep to these movements Glute ham sit up Handstand pushup
WOD Wednesday October 18th
Warm up: 2 rounds of: 1 minute of jump rope / 10 Hang power snatches As many Rounds as possible in 12 minutes of: 1 Heavy ass power snatch 2 Muscle ups or deficit handstand pushups 3 High ass Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 10 GluteContinue reading “WOD Wednesday October 18th”
WOD Monday October 9th
Warm up: 100′ High skip / 100′ side shuffle / 100′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back squat: 5 x 4 @ 80% 2. 8 Rounds for time of: 100 meter run 4 Handstand pushups / 1 wall climb 100 meter run 6 Glute ham sit ups
WOD Tuesday September 26th
Warm up: 3 Rounds: 100 Meter Row, 5 Push ups, 5 Broad Jumps 1. Every 90 seconds for 8 sets: (12 minutes) 3 Strict Press 2. For Time: 30 Glute Ham Sit ups 30 Kettlebell High Pulls 60 Sit ups 60 Kettlebell Swings
WOD Monday August 14th
Warm up: Run 400 Meters, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar Back Squat: 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 *Increase weight to 1 rep then decrease weight to 5 reps 2. For Time: 10, 8, 6, 4, 2 Chest-to-bar Pull ups Box Jumps Glute Ham SitContinue reading “WOD Monday August 14th”
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