Tag Archives: Pullups

WOD Tuesday February 25th

Warm up: 2 rounds of 20 kb swings / 20 sit ups 3 Rounds NOT FOR TIME. 12 Parallette pass throughs 12 Single leg RDL’s ( 12 per leg ) 2. 3 Rounds for time: 6 Muscle ups or 12 Pullups 12 Sumo deadlift high pulls 18 Lateral barbell jumps ( double count )  

WOD Thursday February 13th

Warm up: 2 rounds of: Ring rows x 12 / kb swings x 12 Every 2 minutes for 12 minutes: Strict pullups x the right number + 20 Kettlebell swings 2. For time: 40 Thrusters @ 115 / 83 400 meter run  

WOD Tuesday January 28th

Warm up: 1 minute plank / 10 pullups / 10 tuck jumps 6 sets of: 1 Strict press, 2 Push presses, 3 Jerks 2. Helen: 3 Rounds for time: 400 meter run 21 Kettlbell swings ( American) 1.5 / 1 pood 12 pullups

WOD Friday December 27th

Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps 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 secondContinue reading “WOD Friday December 27th”

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 areContinue reading “WOD Thursday December 12th”

WOD Tuesday December 3rd

Warm up: 2 rounds: 30 second pullup bar hang / 20 lunges Farmers walk x 100′ x 4 efforts. ( don’t just punk out and grab a pair of baby kettlebells, use the handles) 2. For time: 35 Handstand pushups 30 Sumo kettlebell jumps 25 Strict pullups 20 Sumo kettlebell jumps 15 Handstand pushups 10Continue reading “WOD Tuesday December 3rd”