Tag Archives: Bradenton

WOD Tuesday Sptember 15th

Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK Weighted Pullups: 5, 5, 5 2. Strict pullups: 1 Set of max reps 3. 8 Rounds for time: 20 Double unders 1 Rope climb 20′ Handstand walk or 6 Handstand pushups  

WOD Monday September 14th

Warm up:  2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 3 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 3Continue reading “WOD Monday September 14th”

WOD Friday September 11th

Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row

WOD Wednesday September 9th

Warm up: 1000 meter row Every minute on the minute for 10 minutes: Odds: Handstand Pushups x the right number Evens: D ball over the shoulder x 8 ish Every minute on the minute for 10 minutes: 3 Kneeling squat jumps 3 Reverse Burpees 3 Kneeling squat jumps Every minute on the minute for 10Continue reading “WOD Wednesday September 9th”

WOD Tuesday September 8th

Warm up:  2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 4 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 4Continue reading “WOD Tuesday September 8th”

WOD Wednesday September 2nd

Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk For time: 6 Rounds of: 6 Handstand pushups 30 Double unders 6 Rounds of: 2 Clean and jerks 225 / 155 2 Muscle ups 6 Rounds of: 10 Wallballs 6 Box jumps @ 30″ / 24″ Directly into: 6Continue reading “WOD Wednesday September 2nd”

WOD Tuesday September 1st

Warm up: Band work / 1 minute plank /   Every 90 Seconds for 6 sets: 1 Strict press + 3 Push press 2. 3 rounds for time: 400 meter run 12 Hang power snatches 12 Deadlifts (Yes your deadlifts are going to be light, don’t be the guy in class that asks if weContinue reading “WOD Tuesday September 1st”