Tag Archives: Ellenton

WOD Friday December 26th

Warm up of your choice 1. For time: 100 kb swings @ 2 pood : 5 Glute ham sit ups every time you put down the bell 2. 5 rounds for time of: 1 Ring handstand pushup 2 Wall climbs 3 Handstand pushups 40 Feet of handstand walk http://www.youtube.com/watch?v=scqGttghjEI

Warm up # 6 “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees every minute for the remainder of the 20 minutes. IfContinue reading

WOD Tuesday December 23rd

Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open. Warm up: 2 rounds: 8 empty bar presses, 8 back extensions, 8 long jumps 1. Every minute on the minute for 10 minutes: First 5 minutes: 2 Strict press Second 5 minutes: 2 Push press 2. For Time: 5 Wall climbsContinue reading “WOD Tuesday December 23rd”

Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open. Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 * Use the same weight from last weeks doubles 3. In 8 minutes: 10 Thrusters @ 3/4 bodyweight 8 Hang Power cleans @ 3/4 bodyweight 6 Thrusters @Continue reading

WOD Thursday December 18th

Warm up: 20 Burpees, 15 Tuck Jumps, 10 Double legged mountain climbers 1. 10 minutes to find: Max double-unders 2. “Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Take a guess what these pictures are demonstrating.

WOD Tuesday December 16th

Warm up : 1000 meter row 1. Pullups: 2 pood x max reps , 1.5 pood x max reps, 1 pood x max reps, strict x max reps, kipping x max reps (don’t even think about kipping a weighted pullup) *Rest as needed between sets 2. For time: 100 wallballs If you decide to stopContinue reading “WOD Tuesday December 16th”

WOD Friday December 12th

IMPORTANT!!! We will not be having class at 6:00 or 7:00 tonight. (Friday) Warm up of your choice “13 Years” 13 Rounds for time of: 1 Rope climb 3 Hang clusters @ 135 / 93 1 Muscle up + 1 ring dip 3 Kettlebell snatches @ 1.5 / 1 pood