Tag Archives: Jerk

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 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 ThrustersContinue reading “WOD Wednesday March 18th”

WOD Tuesday January 28th

Warm up: 1 minute plank / 10 pullups / 10 tuck jumps 6 sets of: 1 Strict press, 2 Push presses, 3 Jerks 2. Helen: 3 Rounds for time: 400 meter run 21 Kettlbell swings ( American) 1.5 / 1 pood 12 pullups

WOD Thursday December 12th

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 areContinue reading “WOD Thursday December 12th”

WOD Tuesday October 30th

Warm up: Bear crawl x 200 ft Every 90 seconds for 12 sets: Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets) Evens: Strict press x 3 + Push press x 2 +Continue reading “WOD Tuesday October 30th”

WOD Monday October 15th

Warm up:  2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 15th”