Warm up: 300 meter run then 2 rounds of: 10 Bench knees to elbows / 10 Banded good morinings Deadlift: 2 reps every 2 min for 16 minutes 2. Every 90 seconds x 6 sets each Interval 1: 25 situps Interval 2: 50′ sprint + Burpee + 50′ back pedal x 3
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WOD Thursday June 22nd
Warm up: 2 minutes of double unders / 5 minutes of empty bar work 1. Every 2 minutes for 16 minutes: Havocomplex clean: Clean + Front squat + jerk + jerk 2. 10 rounds for time of: 4 Handstand pushups 12 Air squats
WOD Wednesday June 21st
Warm up: 1000 Meter row 10, 8, 6, 4, 2 reps for time of: Power snatch @ 115 / 83 Pullups Overhead squat @ 115 / 83 Pullups
WOD Monday June 18th
Warm up: 3 rounds – 15 Kb swings / 15 sit ups Front squat: 5,5 2. Back squat: 5,5 3. 6 Rounds for time of: 12 Wallballs 3 Muscle ups or 6 Chest to bar pullups or 9 Pullups
WOD Friday June 16th
Warm up: 2 minutes of double unders then: 2 rounds – 12 seated good mornings / 12 kb swings 1. Deadlift: 2 reps every 2 min for 16 minutes 2. Every 2 minutes x 20 minutes Odds: 100 meter row Evens: 100 meter sprint
WOD Thursday June 15th
Warm up: 3 rounds – Inch worm x 6 / Tuck jump x 8 Every 90 seconds x 8 sets: Hang power clean + power clean + jerk 2. As many rounds as possible in 8 minutes of: 40 Box jumps @ 20″ 40 Push presses @ 75 / 53
WOD Wednesday June 14th
Warm up: 100′ high skip / 100′ side shuffle x 3 rounds 1. 30 seconds on 30 seconds off air squat hold x 10 sets 2. Nancy 5 rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63
WOD Tuesday June 13th
Warm up: 50 kb figure 8’s 1. Every 4 minutes x 3 sets: Max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: strict press x 3 reps Evens: Glute Ham sit ups x 6 – 12 reps 3. For time: 30 Ball slams 60 Double leg mountain climbersContinue reading “WOD Tuesday June 13th”
WOD Monday June 12th
Warm up: 2 minutes of double unders / 20 Air squats / 15 Glute ham raises Front squat: 5,5 2. Back squat: 5,5 3. For time: 20 Power cleans @ bodyweight 20 Burpees
WOD Friday June 9th
This months Instagram Challenge Winners were Ani and Stirling Jr!! Awesome video! New Challenge is: PR ANYTHING! Submit a video on Instagram of your PR. Tag @crossfithavoc and @havoc_strong Warm up: 2 Minutes of Double Unders, 3 Rounds: 5 Banded Good Mornings, 5 Push ups 20 minutes to find a max: Bench Press 2. ForContinue reading “WOD Friday June 9th”
CrossFit Havoc 