Tag Archives: Ellenton

WOD Monday February 27th

Warm up: 2 rounds of: Seated good mornings x 12 / jumping air squat x 8 Front squat: 30 minutes to establish a 1 rep max 2. Fran: 21, 15, 9 reps for time of: Thrusters @ 95 / 63 lbs Pullups or Mega fran 12, 9, 6 reps for time of: 155 / 108Continue reading “WOD Monday February 27th”

WOD Friday February 23rd

Warm up: 50 Burpees… Ha. Workout 17.1 For time: (Time cap: 20 minutes) 10 Dumbbell snatches 15 Burpee box jump-overs 20 Dumbbell snatches 15 Burpee box jump-overs 30 Dumbbell snatches 15 Burpee box jump-overs 40 Dumbbell snatches 15 Burpee box jump-overs 50 Dumbbell snatches 15 Burpee box jump-overs RX: Men use 50-lb. dumbbell and 24-in.Continue reading “WOD Friday February 23rd”

WOD Tuesday February 21st

Warm up: 800 Meter Row For time: 10 Burpees 20 Glute ham sit ups 9 Burpees 20 Wallballs 8 Burpees 20 Kettlebell snatches @ 1.5 / 1 pood (10 each side) 7 Burpees 20 Back extensions 6 Burpees 20 Dips 5 Burpees 20 Sumo deadlift high pulls @ 1.5 / 1 pood 4 Burpees 20Continue reading “WOD Tuesday February 21st”

Weightlifting: February 20th, 22nd, 24th

Monday:  Snatch: 30 minutes to work up to max for the day 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 6 minutes: Swimming frog x 15 odds Bench sit ups x 15 evens Wednesday:  Clean and jerk: 30 minutes to work up maxContinue reading “Weightlifting: February 20th, 22nd, 24th”

WOD Monday February 20th

Warm up: 2 rounds of: 1 minute of jumping jacks / 10 glute ham raise / 10 sit ups Front Squat: 1,1,1 2. Back Squat: 2,2 3. Every minute on the minute for 8 Minutes: Odd: 15 Thrusters @ 95 / 63 Even: 15 Pullups ( adjust reps to appropriate number) (not too appropriate though)

WOD Friday February 17th

Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 2 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 17th”

WOD Thursday February 16th

Warm up: 400 meter run / 15 Sit ups / 25 Air squats 10 minutes of something you suck at. (pistols, jump rope, rope climbs, kipping, overhead squats, etc. ) 2. For time: 600 Meter run 20 Wallballs 400 Meter run 20 Wallballs 200 Meter run 20 Wallballs @ the 20 minute mark 2 RoundsContinue reading “WOD Thursday February 16th”

WOD Wednesday February 15th

Warm up: Handstand hold x 30 seconds / Row 1 minute x 2 rounds 1.  Push press: 5,5,5,5,5 2. 5 rounds for time of: 15 Kettlebell swings @ 2 pood (Russian) 15 Pushups with both hands on ball of Kettlebell