Tag Archives: Bradenton

WOD Friday November 1st

Warm up your hamstrings / trunk Deadlift: 5 x 3 @ 85 % 2. Workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10Continue reading “WOD Friday November 1st”

WOD Thursday October 31st

The gym will be closing after the 4:30 class today. Warm up: 2 rounds of 12 Back extensions / 12 hollow rocks Back squat: 5 x 3 @ 90% 2. I go you go for 10 Rounds each: 3 Power cleans (kinda heavy) 100 meter run / 150 meter row / 10 cal bike /Continue reading “WOD Thursday October 31st”

WOD Monday October 28th

Warm up: 2 minutes on a thing / 20 sit ups / 20 back extensions Back squat 5 x 5 @ 80% 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( pick a number at the beginning and commit to it.)Continue reading “WOD Monday October 28th”

WOD Friday October 25th

Warm up: 50 kettlebell figure 8’s 1. Deadlift: 5 sets of 4 @ 80% 2. Workout 20.3 / Workout 18.4Diane 21-15-9 reps of: Deadlifts, Handstand push-ups♀ 155 lb. ♂ 225 lb. Then, 21-15-9 reps of: Deadlifts 50-ft. handstand walk after each set ♀ 225 lb. ♂ 315 lb. Time cap: 9 minutes

WOD Monday October 21st

Warm up: Bike, row or run for 2 minutes /  then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders  

WOD Wednesday October 16th

Warm up: 5 minutes of empty barbell work Every 3 minutes for 15 minutes: 1 Snatch + 15 Box jump overs + 1 Snatch 2. Every 3 Minutes for 15 minutes: 1 Clean and jerk + 15 Toes to bar + 1 Clean and jerk This is the heaviest Clean and jerk ever performed byContinue reading “WOD Wednesday October 16th”