Monday WOD November 13, 2016
Sunday November 13, 2016 'Monday WOD'

Hey guys hope everyone had a great weekend in this amazing weather, we got another week of great programming so get your butts in here. The HAVOC GAMES will be December 3rd with all skill levels, if you’re interested to do a few workouts with a teammate sign up ASAP.¬†https://www.facebook.com/thehavocgames/ if you’re interested and dont have a teammate let me know well find you one. See you all at the BOX!

 

SWOD: Tempo Pause Front Squats 4×2@ 80%-85%

WOD: Havoc Games workout 3

Teams of 2, if you want to do it solo cut the reps all in Half.

Workout Three:

RX Males / Females:
For Time: 30, 20, 10
Snatch @ 115 / 83
Box Jump @ 24″ / 20″
Pull Up
Double Unders

Intermediate Males / Females:
For Time: 30, 20, 10
Snatch @ 105 / 73
Box Jump @ 24″ / 20″
Pull up
Double Unders

Masters Males / Females:
For Time: 30, 20, 10
Snatch @ 95 / 63
Box Jump @ 24″ / 20″
Pull up
Double Unders or Triple Rep Singles

Scaled Males / Females:
For Time: 20, 15, 10
Snatch @ 75 / 53
Box Jump @ 24″ / 20″
Pull Up
Triple Rep Singles

Beginner Males / Females:
For Time: 20, 15, 10
Snatch @ 65 / 43
Step Up @ 24″ / 20″
Burpee w/ step over barbell
Double Rep Singles

Reps can be broken up between each team mate as you like. There is no tag in or out but one only one athlete may be working at a time.
Snatch: May be a Power Snatch or Full Snatch. Each rep must touch floor and end over head with knees, hips and arms extended.
Box Jump: Full extension on the top of box. On step ups you must completely step off the box for the rep to count. You do not have to alternate reps.
Pull up: Any type is aloud. Chin over vertical plane of bar and arms extended at the bottom.
Burpee step over: Chest must touch floor. And you may step or jump over the bar.
Jump Rope: Must hold with two hands and spin the rope forward.