Tag Archives: Jerk

WOD Tuesday January 27th

Yo this is the link for The Havoc Strength Fest Site. Check it out!! https://havocstrengthfest.wordpress.com/ Warm up # 9 1. 6 cycles of: 1 Press, 2 push presses, and 3 jerks 2. 5 Rounds for time of: 20 Air squats 5 L-pullups 20 Double unders 5 Weighted pullups @ 35 / 15 lbs

WOD Tuesday January 6th

Warm up # 2 1. Dumbell bench press: 5,5,5,5,5 2. 3 Rounds of: Max hang power cleans in 1 minute Rest 1 minute Max Double unders in 1 minute Rest 1 minute Max 30″ / 24″ step ups in 1 minute Rest 1 minute Max jerks in 1 minute Rest 1 minute

WOD Friday January 2nd

Rent is due. Thanks! Warm up # 9 1. 20 minutes to find a 2 rep max clean 2. As many rounds as possible in 12 minutes of: 1 Power clean 2 Front squats 3 Push presses 4 Jerks 5 Pullups  (Strict) * Don’t punk out on the weight if you are trying to get strong.

WOD Tuesday November 11th

Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Tuesday November 11th”

WOD Wednesday October 29th

Yo. The gym is closing early on Friday. We will not have 6:30 class. Warm up: 5 minutes of power clean technique / 5 minutes of jerk technique For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Hang power clean x 2 Minutes: 2,5,8,11,14,17,20,23,26,29 – Kettlebell jumps x 6 (focus on jumping as high as possible) Minutes: 3,6,9,12,15,18,21,24,27,30Continue reading “WOD Wednesday October 29th”

WOD Monday October 13 th

Warm up # 1 1. Front squat: 3, 3, 3 Then a set of 10 @ 85% of last set of 3. Use 5-10 lbs more than the last time we did triples. 2. For time: 10 Thrusters  @ Heavy 5 Thrusters @ Heavier 10 Clean & jerks @ Heavy 5 Clean & jerks @ Heavier 10Continue reading “WOD Monday October 13 th”

WOD Tuesday September 30th

Warm up:  2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench press: 3,3,3,3,3 2. 5 Rounds for time of: 1 Strict press 2 Push press’ 3 Jerks 4 Hang Squat cleans 5 Deadlifts 6 Toes to bar Rest exactly 1 minute between rounds.        

WOD Thursday July 24th

Warm up # 5 1. Every 2 minutes for 10 minutes: 1 power clean + 2 Push press + 3 jerks 2. As many rounds as possible in 5 minutes of: 115 lb Thruster x 5 Toes to bar x 10 This guy is one of my favorite lifters. Watch his speed and precision.