WOD Thursday November 30th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House. 

The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 2 Rounds: 2 Wall Walks, 4 Empty bar Heaving Snatch Balance, 4 Strict Toes to bar

1. Every 30 seconds for 5 minutes (10 total reps):

1 Hang Snatch (Treat this as a warm up, not too heavy, focus on pulling elbows high and speed under the bar)

1 minute of rest to add weight

Then, Every minute on the minute for 10 minutes:

1 Snatch (Increase each set to a Heavy Snatch)

2. 6 Rounds NOT for Time:

8 Glute Ham sit ups (add weight if you like)

4 Handstand Push ups (challenge yourself) OR 40FT Handstand Walk

2 Turkish Get Ups (1 per arm- Increase weight as you go)

WOD Tuesday July 25th

Warm up: 100 ft high skip / 50 ft kb swing walk / 100 ft bear crawl

1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk

2. As many reps as possible in 4 minutes of :

75 / 53 lb Barbell turkish get ups (use other stuff if you want)

3. “One arm Randy”

For time:

75 one arm barbell snatches @ 75 / 53 (use dumbbells if you want)

 

WOD Wednesday December 14th

INFO:

  • End of year Clearance Sale! All tees and tanks 2 for $30!
  • Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20.

Warm up: 500 Meter Row, Then 2 Rounds: 8 Push ups, 16 Mountain Climbers

  1. Every minute on the minute for 14 minutes: Turkish Get up (first minute right arm, next minute left arm)

2. 2017 Battle of the Boxes Individual WOD #2

As many Rounds as possible in 12 minutes:
7 Deadlifts (185/135)
7 Toes-to-bar
7 Box jumps (24/20)
70 Double unders
*Scaled: 135/95, knees to elbows, single unders
*masters: 155/105, toes to bar, step ups allowed, double unders

If you wish to compete in Battle of the Boxes this is sort of a try out. Please DO ALL REPS! Pretend a judge is standing by you watching for your standards and counting your reps!

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