Tag Archives: pistols

WOD Tuesday December 15th

Warm up: 2 rounds of: 12 Pushups / 12 KB swings Every minute on the minute for 12 minutes: Odds: Bench Press x 1 Evens: Ring rows x 30 seconds 2. 3 Rounds for time: 30 KB swings 20 Handstand pushups 10 Pistols or something like a pistol

WOD Tuesday November 17th

Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility Handstand Pushup: 3 sets of max reps 2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can) *You are welcome to superset these 3. For time: 30 ShoulderContinue reading “WOD Tuesday November 17th”

WOD Friday November 6th

Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks Snatch grip deadlift: 6 sets of 5 *Increase weight 2. For time: 20 Pistols 50 Double unders 40 Air squats 50 Double unders 60 Kettlebell swings 50 Double unders 40 Air squats 50 Double unders 20 Pistols

WOD Friday November 1st

Warm up your hamstrings / trunk Deadlift: 5 x 3 @ 85 % 2. Workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10Continue reading “WOD Friday November 1st”

WOD Tuesday October 23rd

Warm up: Snatch stuff Try and do these sets on the minute or so Heaving snatch balance x 4 sets of 2 2. Drop snatch x 3 sets of 2 3. Heaving snatch balance x 2 sets of 2 4. Drop snatch x 1 set of 2 5. Hang snatch x 10 singles 6. WipeContinue reading “WOD Tuesday October 23rd”

WOD Thursday July 26th

Warm up: Pushup plank x 1 minute / Squat hold (bottom x 2 minutes) Every 45 seconds for 20 sets: Odd rounds: Some handstand push ups Even rounds: Pistols of some kind for some sort of rep scheme 2. For Time: 30, 20, 10 Ring push ups Heavy ass kettlebell swings

WOD Wednesday February 28th

Warm up: 2 Rounds of: 100′ karaoke / 50′ back pedal / 50′ high skip For time: 800 meter run 70 Double unders 60 Sit ups 50 Bench press @ 115 / 73 (don’t go to failure or you will never leave it) 400 meter run 30 Weighted pistols 35 / 26 lb 20 BurpeesContinue reading “WOD Wednesday February 28th”

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 15th

Warm up: 2 minutes of jump rope / 3 minutes of empty bar work Every minute on the minute for 36 minutes: 1st min: Snatch x 1  @ the :00 and the :30 second mark (that means 2 snatches within the minute) 2nd min: Glute ham sit ups x 4 + glute ham raise xContinue reading “WOD Wednesday November 15th”