WOD Tuesday March 16th

*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”

WOD Wednesday March 3rd

Warm up:  1 minute jump rope / 12 Lunges / 1 minute plank For time: 1200 Meter row 30 Burpees 600 Meter row 20 Handstand pushups 300 Meter row 10 Cleans @ kinda sorta heavy @ the 20 or 25 minute mark  ( Try and give yourself a few minutes to recover. ) Take 10Continue reading “WOD Wednesday March 3rd”

WOD Wednesday February 10th

For Time 1 Squat Clean (185/135 lb) 10 Parallette Handstand Push-Ups 2 Squat Cleans (185/135 lb) 9 Parallette Handstand Push-Ups 3 Squat Cleans (185/135 lb) 8 Parallette Handstand Push-Ups 4 Squat Cleans (185/135 lb) 7 Parallette Handstand Push-Ups 5 Squat Cleans (185/135 lb) 6 Parallette Handstand Push-Ups 6 Squat Cleans (185/135 lb) 5 Parallette HandstandContinue reading “WOD Wednesday February 10th”

WOD Wednesday January 13th

Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches For time: 40 Burpees 10 Power snatches 30 Chest to bar pullups 10 Snatches 20 Handstand Pushups 10 Power cleans 10 Muscle ups 10 Cleans  

WOD Tuesday December 15th

Warm up: 2 rounds of: 12 Pushups / 12 KB swings Every minute on the minute for 12 minutes: Odds: Bench Press x 1 Evens: Ring rows x 30 seconds 2. 3 Rounds for time: 30 KB swings 20 Handstand pushups 10 Pistols or something like a pistol

WOD Monday November 30th

Warm up: 3 Rounds: 8 squats / 8 Sit ups / 8 pushups Every minute on the minute for 20 minutes: Odds: Anderson Squats x 2 Evens: Cluster x 2 2. As many rounds as possible in 10 minutes of: 30 Handstand pushups or 50 Pushups 20 Chest to bar pullups or 30 Pullups 10Continue reading “WOD Monday November 30th”

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”