WOD Friday November 1st

Warm up your hamstrings / trunk

  1. 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
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

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 Sets (13:30 total minutes):

Strict Press: 3, 3, 3

Increase weight

Push Press: 3, 3, 3

Increase weight

Jerk: 3, 3, 3

2. As many Rounds as possible in 16 minutes:

4 Hang Cleans (Squat!)

20 Double Unders

4 Pistols Per Leg

20 Double Unders

4 Wall Climbs