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: 3 Rounds: 50 Ft Bear Crawl, 5 Burpees, 5 Ring Rows 1. Every 90 SecondsContinue reading “WOD Tuesday November 28th”
Tag Archives: Jerk
WOD Tuesday November 21st
Warm up: 500 meter row / Handstand hold x 30 sec / Bar hang x max time in 1 minute Every 2 minutes for 16 minutes: 2 Strict presses + 3 push presses + 3 jerks 2. Max reps in 1 minute of these movements, rest 1 minute between efforts: Hang power clean @ 135Continue reading “WOD Tuesday November 21st”
WOD Tuesday November 14th
Warm up: 400 meter run / 15 Burpees Every 2 minutes for 16 minutes: 2 Strict presses + 2 push presses + 2 jerks 2. 25, 20, 15, 10, 5 reps for time of: Row or bike for calories Hand release clapping pushups
WOD Tuesday November 7th
Warm up: 3 rounds of 6 pushups / 6 mountain climbers / 6 bench sit ups Bench Press: 1 rep max 2. For time: 10 Strict press 15 Push press 20 Jerks 1000 meter row 5 Strict press 10 Push press 15 Jerks 500 meter row
WOD Wednesday October 11th
Warm up: 5 minutes of empty bar work Every 90 seconds: 1 Power clean + 5 front squats + 1 jerk 1 Power clean + 4 front squats + 2 jerks 1 Power clean + 3 front squats + 3 jerks 1 Power clean + 2 front squats + 4 jerks 1 Power clean +Continue reading “WOD Wednesday October 11th”
WOD Friday September 8th
Info: The gym will be open until 2:00 p.m. today. And Closed on Saturday and Sunday. Warm up: 2 Rounds: 200 Meter Run, 6 Burpees 1. Every minute on the minute for 20 minutes: 1st minute: 1 Power Clean & Jerk 2nd minute: 1 Bench Press 2. For Time: 500 Meter Row 50 Power Wallballs
WOD Tuesday August 28th
Warm up: 500 Meter Row or 400 Meter Run, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps 1. Every 90 seconds for 8 sets (12 minutes): 1 Power Clean + 2 Jerks 2. For Time: 400 Meter Run w/ plateContinue reading “WOD Tuesday August 28th”
WOD Tuesday August 22nd
Warm up: 500 Meter Row, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps 1. Every 90 seconds for 8 sets (12 minutes): 2 Power Cleans + 1 Jerk 2. 3 Rounds for Time: 300 Meter Run 15 Strict Press 15Continue reading “WOD Tuesday August 22nd”
WOD Wednesday August 16th
Warm up: 3 rounds: 5 Glute Ham Raise, 5 Burpees 15 Rounds for Time: 1 Clean + 1 Front Squat + 1 Thruster 2 Muscle ups 3 Handstand Push ups 4 Pistols (2 Per leg)
WOD Tuesday August 15th
Warm up: 500 Meter Row, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps 1. Every 90 seconds for 8 sets (12 minutes): 2 Power Cleans + 1 Jerk 2. As many Rounds as possible in 12 minutes: 12 Push PressContinue reading “WOD Tuesday August 15th”
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