WOD Monday January 30th

Gym hours for this week:

Monday: Regular hours

Tuesday: Closed after 4:30 class

Wednesday: Open from 11 till 2, one class at 12:00

Thursday: Let’s go.

Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction

  1. Every 2 minutes for 5 sets:

Anderson front squats x 2

2. Every 2 minutes for 5 sets:

Anderson Back squats x 2

3. 10 rounds for time:

1 Heavy power clean

5-8 Pullups ( pick a number and stick to it, we are looking for unbroken sets for at least the first half, choose the pullup reps accordingly)

 

WOD Thursday December 12th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 3 rounds – 30 second plank / 12 lunges

  1. Every 90 seconds for 10 sets:

2 Push presses + 2 Jerks

2. For time:

15 Power cleans @ 135 / 93

20 Pullups

15 Power cleans @ 225 / 153

20 Pullups

WOD Tuesday October 30th

Warm up: Bear crawl x 200 ft

  1. Every 90 seconds for 12 sets:

Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)

Evens: Strict press x 3 + Push press x 2 + Jerk x 1

2. 3 Rounds for time of:

50 Kettlebell swings ( not too heavy )

25 Banded sit ups

The Strength world lost a legend today. If you didn’t know who KK was, watch these videos.

WOD Monday June 18th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats

2. As many rounds as possible in 4 minutes of:

2 Wollymockers

20 Situps

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Pullups

10 Thrusters @ 135 / 93

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Lateral barbell jumps

10 Power cleans @ 135 / 93