Tag Archives: Deadlift

WOD Friday September 18th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #11 Deadlift: 3, 3, 3, 3, 3 @ 85-90% 2. Every minute on the for 15 minutes: 1st minute: 2 Rope Climbs 2nd minute: 10 Russian Twist W/ Med Ball 3rd minute: 2Continue reading “WOD Friday September 18th”

WOD Friday September 11th

Warm up #11 Deadlift: 4, 4, 4, 4 @ 80-85% your max 2. As many rounds as possible in 20:01: 9 Wall Climbs 200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings) 40 ft Backwards sled pull w/ HEAVY! 200 Meter Rack Walk with 70/Continue reading “WOD Friday September 11th”

WOD Friday September 4th

Warm up #11 Deadlift: 5, 5, 5, 5, 5 @ 70-75% 2. For Time: 400 Meter run 10 Power Snatch @ 115 / 80 20 Air squat into broad jump 10 Hang power clean and jerk @ 115 / 80 20 Air squat into broad jump 400 Meter run Watch this 15 year old runContinue reading “WOD Friday September 4th”

Warm up # 2 “Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift x 1 185 pound Clean x 3 185 pound Push jerk x 5 3 Muscle-ups 15 foot Rope climb x 1 U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th MilitaryContinue reading

WOD Monday July 27th

Warm up # 1 1. Back squat: 1,1,1,1,1 @ 95% 2. 3 Rounds for time of: 6 Front squats @ 3/4 bodyweight 12 Shoulder to overhead @ 3/4 bodyweight 18 Deadlifts @ 3/4 Bodyweight (Use less weight if that is too heavy. Use more weight if it is too light.) Killin’ it this past weekendContinue reading “WOD Monday July 27th”