Tag Archives: Overhead squat

WOD Wednesday November 16th

Warm up: Bring sally up ( no weights ) As many rounds as possible in 12 minutes of: 10 Deadlifts @ 155 / 103 200 meter run Rest 2 minutes As many rounds as possible in 10 minutes of: 8 Front squats @ 155 / 103 200 meter run Rest 2 minutes As many roundsContinue reading “WOD Wednesday November 16th”

WOD Monday November 7th

This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up : 2 rounds – 10 KB swings, 10 GHSU, 10 GHR Monday: Back squat: 3 x 8 @ 70% 2. 3 Rounds forContinue reading “WOD Monday November 7th”

WOD Monday October 24th

Halloween Partner WOD this Sunday! Wear your best costume!!  The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 10 Toes to bar, 10 Air Squats, 10 Behind the neck jerks, 10 Air Squats Find max: Overhead Squat 2. “Isabel”Continue reading “WOD Monday October 24th”

WOD Monday October 17th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 5 Strict Toes to bar, 10 Kang Squat, 5 Strict Toes to bar Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 85% 2ndContinue reading “WOD Monday October 17th”

WOD Monday October 10th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 5 Strict Toes to bar, 10 Kang Squat, 5 Strict Toes to bar Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 80% 2ndContinue reading “WOD Monday October 10th”

WOD Monday October 3rd

Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s) One Minute of Rest Minutes 7-11 : FrontContinue reading “WOD Monday October 3rd”

WOD Monday September 26th

INFO:  Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out.  Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes:Continue reading “WOD Monday September 26th”

WOD Tuesday September 13th

Warm up: 100′ high knees / 50′ crab walk / 50′ bear crawl / 100′ backwards jog / 10 burpees Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try toContinue reading “WOD Tuesday September 13th”

WOD Thursday September 1st

Warm up : 2 rounds of – 50′ of bear crawl, 100′ of high skips, 100′ of karaoke, 100′ of backwards jog For time: 15 Power snatches 15 Overhead squats at the 6 minute mark: 30 Box jumps 30 Wallballs at the 12 minute mark: 45 Lateral barbell jumps (double count) 45 Pushups at theContinue reading “WOD Thursday September 1st”