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 Friday December 27th

Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps

  1. Every 5 minutes for 5 sets:

5 Deadlifts

15 Calorie row

3 Deadlifts

15 Calorie row

1 Deadlift

* This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the second interval use 235, 245, 255, the third use 255, 265, 275 follow this pattern for all 5 intervals. This is alot of deadlifts so be a little conservative on your starting weights.

2. For time:

40 Strict pullups

*begin every minute with 10 air squats

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