Tag Archives: Palmetto

WOD Wednesday September 23rd

Warm up: 10 pushups / 20 mountain climbers / 15 bench dips “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and intoContinue reading “WOD Wednesday September 23rd”

WOD Tuesday September 22nd

Warm up: 3 rounds:  5 Hang power snatch / 5 Hang snatch / 5 Overhead squats Every 90 seconds for 10 sets: Hovocomplex snatch ( Power snatch + Hang snatch + Heaving snatch balance ) 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60Continue reading “WOD Tuesday September 22nd”

WOD Monday September 21st

Warm up:  2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 2 Front squats + 5 Back squats *Sets across. Go heavier than last week. 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do betweenContinue reading “WOD Monday September 21st”

WOD Tuesday Sptember 15th

Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK Weighted Pullups: 5, 5, 5 2. Strict pullups: 1 Set of max reps 3. 8 Rounds for time: 20 Double unders 1 Rope climb 20′ Handstand walk or 6 Handstand pushups  

WOD Monday September 14th

Warm up:  2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 3 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 3Continue reading “WOD Monday September 14th”

WOD Friday September 11th

Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row