Tag Archives: Palmetto

WOD Thursday October 29th

Warm up: 2 minutes on a thing / 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar Every 30 seconds for 5 minutes: 1 Hang Snatch (yes Squat) 2. Every minute on the minute for 10 minutes: 1 Hang Snatch (yes Squat) 3. For Time: 400 Meter RunContinue reading “WOD Thursday October 29th”

WOD Wednesday October 28th

Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges

WOD Monday October 26th

Warm up:  10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats Every minute on the minute for 10 minutes: 1 Back squat @ heavier than last week. 2. 3 Rounds for time: 5 Clusters 15 Toes to bar

WOD Friday October 23rd

Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 tuck jumps Deadlift: 2 x 2 2. For time: 5 Snatches 25 Box jump overs 4 Snatches 20 Box jump overs 3 Snatches 15 Box jump overs 2 Snatches 10 Box jump overs 1 Snatch 5 Box jumpContinue reading “WOD Friday October 23rd”

WOD Monday October 19th

Warm up: 2 Rounds: 20 jumping jacks / 15 Banded good mornings / 10 Glute ham sit ups Every 45 seconds for 10 sets: 1 Back squat @ 80% – 85% ( focus on speed) 2.  “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5 / 1 pood ( AmericanContinue reading “WOD Monday October 19th”

WOD Thursday October 15th

Warm up: 2 rounds of: 10 pushups / 15 sit ups / 20 jumping jacks Weighted pushups: 10, 10, 5, 5 2. As many rounds as possible in 6 minutes of: Wollymockers Rest 2 minutes: As many rounds as possible in 6 minutes of: 6 Dumbbell thrusters 6 Dumbell squat thrusts This is the versionContinue reading “WOD Thursday October 15th”