Tag Archives: Palmetto

WOD Monday July 2nd

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 2 reps ( 70% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 2 reps ( 85% of max ) 3. For time usingContinue reading “WOD Monday July 2nd”

WOD Tuesday June 26th

Warm up: Jerk technique practice Power clean + jerk pyramid Partner up with someone: Start with a weight that is fairly challenging and do 1 power clean + 5 jerks Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasingContinue reading “WOD Tuesday June 26th”

WOD Monday June 25th

Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise Every 90 seconds for 5 sets: 3 second paused front squat: x 3 reps ( 65% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 3 reps ( 80%Continue reading “WOD Monday June 25th”

WOD Wednesday June 20th

Warm up: Empty bar work Every 20 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 30 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 40 seconds for 10 sets: 1 Power clean and jerk Rest 1 minute add some weight Every 50 secondsContinue reading “WOD Wednesday June 20th”