*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition! *We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup! Every 3 minutes x 4 sets:Continue reading “WOD Tuesday March 16th”
Tag Archives: Glute ham sit ups
WOD Thursday March 4th
Warm up: 50 jumping jacks / 1 minute of running in place 10 minutes of something you suck at. *Things you might suck at: Pistols, Jump rope, Pullups, Muscle ups, Overhead squats, Telling jokes, Snatch balance, L- Sit, Handstand walks, etc. 2. 3 rounds for time of: 5 Muscle-ups 10 Box jump overs 15 GHDContinue reading “WOD Thursday March 4th”
WOD Friday January 8th
Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Deadlift: 3 x 5 @ 75% 2. For time: 8 Power snatches 10 GHD Sit ups 7 Power snatches 10 Toes to bar 6 Power snatches 10 GHD sit ups 5 Power snatches 10 Toes to bar 4Continue reading “WOD Friday January 8th”
WOD Tuesday November 24th
Warm up: 12 Pushups / 12 plate raises x 2 sets Every minute on the minute for 12 minutes: Odds: Bench Press x 4 Evens: Ring rows x 30 seconds 2. For time: 30 Buprees 25 GHD Sit ups 20 Reverse Burpees 15 Burpees 10 GHD sit ups 5 Reverse Burpees
WOD Tuesday November 17th
Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility Handstand Pushup: 3 sets of max reps 2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can) *You are welcome to superset these 3. For time: 30 ShoulderContinue reading “WOD Tuesday November 17th”
WOD Monday October 5th
Warm up: 2 minutes on a thing / 15 Kang squats / 15 GH Raises Let’s see how much you can front squat 2. For time: 30 Handstand pushups 30 GHD Sit ups 30 Front squats @ 115 / 83
WOD Thursday August 13th
Warm up: Leg swings / Butt kickers / Banded good mornings Super set x 4: Parallette Passthroughs x 12 Glute Ham raise x 12 2. As many rounds as possible in 10 Minutes of: 200 Meter row 20 Kettlebell swings 20 Sit ups
WOD Thursday June 4th
Warm up: Banded good mornings / sit ups Super set x 5 Glute ham raise x 10 30 – 60 Second plank 2. As many rounds as possible in 10 minutes of: 10 Dumbell / Kettlebell thrusters 10 Pullups 10 Dips ( ring or parallel bar )
WOD Tuesday March 3rd
Warm up: Plate pump x 20 reps / 1 minute of jump rope Every 2:30 for 6 sets: The right number of strict pullups + the right number of double unders + the right number of kipping pullups or muscle ups ( should take just under under 1:30 ) 2. For time: 25 GHD SitContinue reading “WOD Tuesday March 3rd”
WOD Wednesday January 29th
“JORGE” For Time 30 GHD Sit-Ups 15 Squat Cleans (155/105 lb) 24 GHD Sit-Ups 12 Squat Cleans (155/105 lb) 18 GHD Sit-Ups 9 Squat Cleans (155/105 lb) 12 GHD Sit-Ups 6 Squat Cleans (155/105 lb) 6 GHD Sit-Ups 3 Squat Cleans (155/105 lb) You are welcome to do regular sit ups in place of theContinue reading “WOD Wednesday January 29th”
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