Warm up: 20 Single leg hip bridge / 20 good mornings
- Deadlift 3 x 15 reps
2. 12 Rounds for time:
3 Thrusters
6 Step overs
12 Double unders / 12 Lateral jumps
Palmetto
WOD Saturday March 21st
As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoever needs it. Thanks for understanding guys. If you know someone who is a member and not on Facebook please let them know. Thanks.
For time:
20 Air squats
19 Sit ups
18 Pushups
17 Burpees
16 Air squats
15 Sit ups
14 Pushups
13 Burpees
12 Air squats
11 Sit ups
10 Pushups
9 Burpees
8 Air squats
7 Sit ups
6 Pushups
5 Burpees
4 Air squats
3 Sit ups
2 Pushups
1 Burpee
Post on the “Havoc Crew” on Facebook how you did on the workout.
WOD Friday March 20th
It’s time to get ready for the Havoc Games! Grab a partner and start training!
Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15
1. Every 3 minutes for 18 minutes:
1 Deadlift
2 Power cleans
1 Deadlift
Last week of this. You should be moving up in weights.
2. For time:
5 Rope climbs
1 Wall climb
4 Rope climbs
2 Wall climbs
3 Rope climbs
3 Wall climbs
2 Rope climbs
4 Wall climbs
1 Rope climb
5 Wall climb
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 Thrusters @ 155 / 103
14 Pullups
4 Thrusters @ 175 / 113
16 Pullups
2 Thrusters @ 195 / 123
18 Pullups
directly into:
18 Box jump overs
2 Jerks @ 195 / 123
16 Box jump overs
4 Jerks @ 175 / 113
14 Box jump overs
6 Jerks @ 155 / 103
12 Box jump overs
8 Jerks @ 135 / 93
10 Box jump overs
10 Jerks @ 115 / 83
WOD Tuesday March 17th
It’s time to get ready for the Havoc Games! Grab a partner and start training!
Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke
- 20 ish minutes to perform: Sled drag x 100′ x 5 efforts. This is for load. Go heavy.
2. For time:
400 meter run
80 sit ups
200 meter run
40 Floor wipers @ 75 / 53 lbs
WOD Monday March 16th
It’s time to get ready for the Havoc Games! Grab a partner and start training!
Warm up: 400 meter run or 2 minutes on a thing / Warm up your front squats and snatche
- Every minute on the minute for 20 minutes:
Odds: Front Squat x 1
Evens: Snatch x 1
2. As many rounds as possible in 8 minutes of:
12 Ring dips
6 Pushups
3 Double leg Mountain climbers
WOD Tuesday March 10th
Warm up: lunges / jumping lunges / light banded shoulder work
- Every 3 minutes for 6 sets:
Handstand hold x the right amount of time + The right amount of Kneeling squat jumps ( looking form 90 ish seconds of total work per round )
2. For time:
20 Hang power cleans
20 Front squats
20 Hang cleans
*Put some weight on the bar.
WOD Monday March 9th
Warm up: 400 meter run / 12 GHD Raises / 20 sit ups
- Every minute on the minute for 20 minutes:
Odds: Front Squat x 1
Evens: Snatch x 1
2. Every minute on the minute for 10 minutes:
Odds: Dumbbell thrusters x 10
Evens: Pullups x 10 – 20
WOD Tuesday March 3rd
Warm up: Plate pump x 20 reps / 1 minute of jump rope
- Every 2:30 for 6 sets:
The right number of strict pullups + the right number of double unders + the right number of kipping pullups or muscle ups ( should take just under under 1:30 )
2. For time:
25 GHD Sit ups
1000 meter run
25 GHD Sit ups
WOD Wednesday February 26th
Warm up: 500 meter row / Warm up your cleans
5 Rounds for time:
200 meter row
12 Toes to bar
12 Box jump overs
12 Handstand pushups
*Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )
