WOD Monday March 15th

*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition!

*We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup!

Warm up: 2 minutes on a thing / 2 rounds: 10 GHD Raises / 10 sit ups

  1. Every minute on the minute for 20 minutes:

Odds: Front squat x 2

Evens: Power snatch x 1

3. For time:

30 Calorie row

30 Wallballs

30 Pullups

WOD Thursday February 4th

Warm up: 3 rounds 10 lunges / 8 ghd sit ups

  1. Front rack lunge: 3 x 6 each leg

2. As many rounds as possible in 5 minutes:

10 Calorie effort on a thing

10 Hang power snatches @ 75 / 53

Rest 2 Minutes

As many rounds as possible in 5 minutes:

10 Calorie effort on a different thing

10 Hang snatches @ 75 / 53

Rest 2 Minutes

As many rounds as possible in 5 minutes:

10 Calorie effort on a different thing

10 Overhead squats @ 75 / 53

 

WOD Thursday January 28th

Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke

  1. Front Rack Lunge: 3 x 8 each leg

2. For time:

8 Power snatches

16 Pullups

7 Power snatches

14 Toes to bar

6 Power snatches

12 Pullups

5 Power snatches

10 Toes to bar

4 Snatches

8 Pullups

3 Snatches

6 Toes to bar

2 Snatches

4 Pullups

1 Snatch

2 Toes to bar

Just so we are clear, in American this is a 128lb girl snatching 220 and clean and jerking 264.

WOD Monday December 21st

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.  

Warm up: Ride a thing / Warm up your weights

The Solstice

12 rounds for time of:

1 Back squat @ 1.5 Bodyweight or a totally different weight

2 Power Snatches @ Bodyweight or a totally different weight

21 Calories on one of the things