Tag Archives: Ellenton

WOD Thursday September 18th

Warm up # 6 1. Within 20 minutes find a max for this complex: Power clean x 2 Hang Squat clean x 3 Front squat x 4 Jerk x 5 Hold on to the bar for the entire complex 2. For time: 30 Glute ham sit ups 3 Clean and jerks @ Heavy 30 PullupsContinue reading “WOD Thursday September 18th”

WOD Wednesday September 17th

Warm up # 4 1. Deadlift: 5,5,5,5,5 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop one of the staticContinue reading “WOD Wednesday September 17th”

WOD Friday September 12th

Warm up of your choice For time: 20 Power snatches @ 95 / 63 30 Lateral barbell jumps (Double count) 40 Dumbell snatches @ 1/3 of your bodyweight (20 each side) 50 Lateral barbell jumps (Double count) 60 Kettlebell snatches @ 1.5 / 1 pood (30 each side)    

WOD Thursday September 11th

NATE In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possible in 20 minut

WOD Monday September 8th

Warm up # 1 1. Every minute on the minute for 5 minutes: Front squat x 2 reps Rest 1 minute add some weight Every minute on the minute for 5 minutes: Front squat x 1 rep 2. 5 rounds for time of: 15 Wallballs 30 Double unders 15 Pushups Rest exactly 1 minute betweenContinue reading “WOD Monday September 8th”