Tag Archives: Palmetto

WOD Tuesday September 16th

Reminder! The normal DeNofa team will not be in the gym tomorrow. Paul will be teaching am classes and Justin will be opening the gym at 4 pm and teaching the evening classes. Warm up # 3 1. Weighted pullups x 3 sets of max reps. Rest 4 minutes between efforts. Choose a weight thatContinue reading “WOD Tuesday September 16th”

WOD Friday September 12th

Warm up of your choice For time: 20 Power snatches @ 95 / 63 30 Lateral barbell jumps (Double count) 40 Dumbell snatches @ 1/3 of your bodyweight (20 each side) 50 Lateral barbell jumps (Double count) 60 Kettlebell snatches @ 1.5 / 1 pood (30 each side)    

WOD Thursday September 11th

NATE In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possible in 20 minut

WOD Monday September 8th

Warm up # 1 1. Every minute on the minute for 5 minutes: Front squat x 2 reps Rest 1 minute add some weight Every minute on the minute for 5 minutes: Front squat x 1 rep 2. 5 rounds for time of: 15 Wallballs 30 Double unders 15 Pushups Rest exactly 1 minute betweenContinue reading “WOD Monday September 8th”