WOD Saturday March 21st

As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoever needs it. Thanks for understanding guys. If you know someone who is a member and not on Facebook please let them know. Thanks.

For time:

20 Air squats

19 Sit ups

18 Pushups

17 Burpees

16 Air squats

15 Sit ups

14 Pushups

13 Burpees

12 Air squats

11 Sit ups

10 Pushups

9 Burpees

8 Air squats

7 Sit ups

6 Pushups

5 Burpees

4 Air squats

3 Sit ups

2 Pushups

1 Burpee

Post on the “Havoc Crew” on Facebook how you did on the workout.

WOD Tuesday March 13th

Warm up: 50 kettlebell figure 8’s

  1. Every minute on the minute for 12 minutes:
  2. Odds: Pendlay Row x 8

    Evens: Strict Press x 2 reps

2. For max reps at each station:

Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats