1. Bench press: Max day. Get it. 2. For time: 20,15,10,5 reps of: 2 pood Kettlbell swings Double unders Glute ham situps
Tag Archives: Bradenton
WOD Monday December 16th
1. Front Squat: 3,3,3,3,3 2. 10 Rounds for time of: 200 meter run 5 Overhead squats @ 135/95 5 Pullups (strict) Thanks for coming out so early on a Saturday. The Reebok Outlet workout was a great time!
Don’t forget guys! Tomorrow at 8 am Reebok Outlet store in Ellenton. Be there. Three rounds of: 5 Deadlifts (405 / 265 lbs) 5 weighted One-legged squats, left leg (53 / 35 lb KB) 5 weighted One-legged squats, right leg (53 / 35 lb KB) Then, 80’ Handstand walk Time Cap: 7 minutes, The Cinco 2 beginsContinue reading
WOD Thursday December 12th
Don’t forget!!! This Saturday at the Reebok Outlet store in Ellenton, we will be doing a workout at 8 am. It will beginner friendly so bring a friend and get 40% off everything in the store if you participate! 1. 10 minutes of something you suck at 2. “Amanda” 9,7,5 reps for time of: RingContinue reading “WOD Thursday December 12th”
WOD Wednesday December 11th
1. Push press doubles: every minute on the minute for 5 minutes followed by singles for 5 more minutes 2. For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 108 pound kettlebell 30 Burpees 20 Shoulder to overhead, 135 pounds Sled pull
WOD Tuesday December 10th
1. Havoc Snatch Complex ( Power snatch, hang snatch, heaving snatch balance) : Find max for the day 2. 3 Rounds for time of: 8 split snatches @ 115/83 7 Bar muscle ups 400 meter run
WOD Monday December 9th
Don’t forget!!! This Saturday at the Reebok Outlet store in Ellenton, we will be doing a workout at 8 am. It will beginner friendly so bring a friend and get 40% off everything in the store if you participate! 1. Back Squat: 5,5,5, max reps at 85% of last set of 5 2. For time: 15Continue reading “WOD Monday December 9th”
WOD Friday December 6th
1. Linda (aka “3 bars of death”) 10,9,8,7,6,5,4,3,2,1 Reps for time of: Deadlift @ 1.5 Body weight Bench Press @ Body weight Clean @ 3/4 Body weight One of my favorite weightlifting videos.
WOD Thursday December 5th
1. Two hands any how : Do it 2. “Time to sweat” 50 burpees Mall run ( 1 lap around entire outside of mall ) 9/10 of a mile 50 Calories on rower
WOD Wednesday December 4th
1. Thruster 1,1,1,1,1 2. “Fran” 21,15,9,reps for time of: 95 lb Thrusters Pullups or “Mega fran” 12,9,6 reps for time of: 155 lb thrusters Bar muscle ups
CrossFit Havoc 