Tag Archives: run

WOD Tuesday September 8th

Warm up #9 Every 30 Seconds for 5 min: 1 Clean pull under @ approx 50% of your max Rest 1 minute and add weight Every 30 Seconds for 5 min: 1 Hang Clean Rest 1 minute and add weight Every minute on the minute for 5 min: 1 Clean 2. For Time: 400 MeterContinue reading “WOD Tuesday September 8th”

WOD Monday August 24th

Please welcome new Coach, Tracy to the Havoc team. She will be coaching some classes at Havoc and we are super excited to have her! Warm up #1 Overhead Squat: Find one rep max 2. As many rounds as possible in 15 minutes of: 200 Meter Run 15 Sumo-Deadlift high-pulls @ 95/ 63 10 LateralContinue reading “WOD Monday August 24th”

Warm up # 2 “Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift x 1 185 pound Clean x 3 185 pound Push jerk x 5 3 Muscle-ups 15 foot Rope climb x 1 U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th MilitaryContinue reading

WOD Tuesday July 14th

Warm up # 7 1. Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 10 Rounds for time of: 1 Clean and jerk (full) 10 down to 1 Ring dips (10 on the first round, 9 on the second, 8 on the 3rd etc.) 100Continue reading “WOD Tuesday July 14th”