Palmetto

WOD Monday March 29th

Warm up: 2 minutes on a thing / 10 Single leg hip bridge / 20 Banded good mornings Every 2 minutes for 6 sets: 1 Front squat ( Max out next week ) 2. “Billy” For time: 100 reps ground to overhead 95 / 63 – Any method may be used: snatch, clean and jerk etc.,Continue reading “WOD Monday March 29th”

Partner WOD Saturday March 27th

Alternating every 2 minutes x 6 rounds per partner: 15 Calorie row 10 D ball over shoulder or 20 ground to overhead with plate

WOD Friday March 26th

Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutesContinue reading “WOD Friday March 26th”

WOD Thursday March 25th

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 2 minutes on a thing / 3 Rounds of 5: Snatch balance / Overhead squat / Hang snatch Every Minute on the minute for 8 minutes: Snatch + Hang snatch 2. Every Minute on the minuteContinue reading “WOD Thursday March 25th”

WOD Tuesday March 23rd

Warm up: 20 push ups, 20 Mountain Climbers, Empty bar jerks x 10 Every 2 minutes for 5 sets: 3 Push press + 2 jerks 2. 3 Rounds for Time: 400 Meter Run 20 Bench Press

WOD Monday March 22nd

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 3 Rounds: 5 Kang squats 10 sit ups 15 jumping jacks Every 90 seconds for 10 sets: 1 Front squat 2. 3 Rounds for time: 12 Chest to bar Pullups 6 Thrusters @ 165 / 113Continue reading “WOD Monday March 22nd”

WOD Thursday March 18th

*Hey! Worlds 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! Warm up: 800 meter run 4 RoundsContinue reading “WOD Thursday March 18th”

WOD Wednesday March 17th

*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! Warm up: 2 rounds: 5 clean pullundersContinue reading “WOD Wednesday March 17th”

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 Monday March 15th

*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! Warm up: 2 minutes on a thingContinue reading “WOD Monday March 15th”