WOD Friday March 20th

It’s time to get ready for the Havoc Games! Grab a partner and start training!

Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15

1. Every 3 minutes for 18 minutes:

1 Deadlift

2 Power cleans

1 Deadlift

Last week of this. You should be moving up in weights.

2. For time:

5 Rope climbs

1 Wall climb

4 Rope climbs

2 Wall climbs

3 Rope climbs

3 Wall climbs

2 Rope climbs

4 Wall climbs

1 Rope climb

5 Wall climb

WOD Wednesday January 15th

Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: The internet part 2). But just so you know, we are doing rope climbs tomorrow as it says below. If you are planning on wearing your Nike frees, or any other foam bottom running shoes be prepared to ruin them. Please bring long socks and shoes that have a rubber bottom, you will be thankful when your shoes and shins are in one piece at the end of the day.

Warm up: Empty barbell work.

15 Rounds for time and load:

1 Rope climb

15 Double unders

1 snatch (choose own weight) One attempt at each snatch per round.

Score is total snatch weight divided by time.

Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight lifted will be 150 lbs x 13 = 1950lbs. If the workout takes you 1030 seconds (17 minutes and 10 seconds) you divide 1950 by 1030 and get a score of 1.89.

*The higher the number the better the score.

WOD Wednesday January 3rd

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up:  500 Meter Row, 20 Mountain Climbers, 10 Ring Rows

5 Rounds for Time:

1 Snatch + 2 Overhead Squats

15 Pullups

2 Reps of 1 Clean + 2 Lunges Per Leg

10 Glute Ham Sit ups

3 Rope Climbs (If that is too many, do less per round)

5 Box Jumps

*full clean and full snatch. Same weight for both movements