Jerk – Page 3

WOD Tuesday July 3rd

Warm up: 400 meter run / Empty bar work Every 2 minutes for 16 minutes: 2 Power cleans + 1 Push press + 2 jerks 2. 4 Rounds for time: 15 Pullups 20 sit ups 25 Air squats

Warm up: Jerk technique practice Power clean + jerk pyramid Partner up with someone: Start with a weight that is fairly challenging and do 1 power clean + 5 jerks Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasingContinue reading “WOD Tuesday June 26th”

WOD Tuesday March 27th

Warm up: Jerk technique stuff Every 3 Minutes for 15 Minutes: 3 Push presses + 3 Jerks + The right number of kipping pullups 2. For time: 400 meter run 20 Power snatches or Snatches @ 3/4 body weight

WOD Thursday February 15th

Warm up: Empty bar work Every 2.5 minutes for 20 minutes: 2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks *This is a complex, do not put the bar down. * This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may failContinue reading “WOD Thursday February 15th”

WOD Monday January 15th

3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout WarmContinue reading “WOD Monday January 15th”

WOD Tuesday January 9th

9 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 45 sec handstand hold, 10 Jumping Lunges 1. Every 90 seconds for 8 sets: 2 Jerks 2. 3 Rounds for Time: 20 Power Wallballs 30 Double Unders 20 Hang Power Snatch 30 Double Unders

WOD Tuesday January 2nd

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 45 sec handstand hold, 10 Jumping Lunges 1. Every 90 seconds for 5 sets: 2 Jerks Every 90 seconds for 5 sets: 1 Jerk 2. “Grace” Or “Heavy Grace” For Time: 30 Clean andContinue reading “WOD Tuesday January 2nd”

WOD Thursday December 14th

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: Work on Split Jerk Technique 1. Every 90 Seconds for 8 Sets (12Continue reading “WOD Thursday December 14th”

WOD Tuesday December 5th

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: 45 sec plank, 10 Vertical Jumps 1. Every 90 Seconds for 9 Total SetsContinue reading “WOD Tuesday December 5th”

WOD Wednesday November 29th

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: 20 Air Squats, 20 Mountain Climbers 10 Rounds For Time: 5 Hang Power Clean andContinue reading “WOD Wednesday November 29th”