Tag Archives: Ellenton

WOD Wednesday June 6th

Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal x 2 rounds 5 rounds of: 2 minutes to complete: 200 meter run + max reps power snatch Rest 1 minute and add some weight Wipe the chalk off of your hands, then go directly into: 5 rounds of: 2 minutes toContinue reading “WOD Wednesday June 6th”

WOD Tuesday June 5th

Warm up: 200 meter run / 30 ball slams 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets) 2. For time: 30 Sit ups 28 Wallballs 26 Double leg mountain climbers 24 Sit ups 22 Wallballs 20 Double leg mountain climbers 18Continue reading “WOD Tuesday June 5th”

WOD Monday June 4th

Warm up: 2 Rounds of Cindy Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five. 2. 8 minutes max calories on the rower or bike * Every minute hop offContinue reading “WOD Monday June 4th”

WOD Tuesday April 3rd

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Power Snatch, 3 Snatch Grip Behind the neck Push Jerk 1. Every 30 seconds for 5 minutes: 1 Hang Power Snatch (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on theContinue reading “WOD Tuesday April 3rd”

WOD Monday April 2nd

Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Back Squat: 2 x 2 @ heavier than last week 2. 10 minutes to work on: Kipping pull ups or Butterfly pull ups 3. As many Rounds as possible in 10 minutes: *Begin with a 800 meter Run* In the remainder ofContinue reading “WOD Monday April 2nd”