Tag Archives: Palmetto

WOD Thursday July 19th

Warm up: 20 sit ups / 20 back extensions / 20 pushups Turkish get up: take 20 minutes to work up to a max for both sides 2. 12,10, 8, 6, 4, 2 reps for time: Strict press @ 135 / 93 Back rack lunge (double count, deal with it ) @ 135 / 93Continue reading “WOD Thursday July 19th”

WOD Friday July 13th

Warm up: X walk x 10 steps in each direction / Glute ham raise x 10 / Pushups x 20 Every 90 seconds for 10 sets Odds: Bench press x 2 Evens: Deadlift x 2 2. 3 Rounds for time of: 6 Thrusters @ 185 / 113 30 / 20 / 10 ft Burpee shuttleContinue reading “WOD Friday July 13th”

WOD Wednesday July 11th

Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump 4 Rounds for time: 400 meter run 20 Box jumps @ 24 / 20″ 20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees ) 20  Ball slams

WOD TuesdayJuly 10th

Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5 Every 30 seconds for 12 sets: 1 Power snatch 2. Every 40 seconds for 10 sets: 1 Snatch 3. Every 50 seconds for 8 sets: The right #Continue reading “WOD TuesdayJuly 10th”

WOD Monday July 9th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 1 + 1 front squat ( 75% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 1 reps ( 90% of max ) 3.Continue reading “WOD Monday July 9th”

WOD Wednesday July 4th

Warm up: Group warm up JOHNSONU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan. He is survived by his wife, Durinda. First posted July 9, 2010 245-lb. deadlifts,Continue reading “WOD Wednesday July 4th”