pullup

WOD Monday March 22nd

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 3 Rounds: 5 Kang squats 10 sit ups 15 jumping jacks Every 90 seconds for 10 sets: 1 Front squat 2. 3 Rounds for time: 12 Chest to bar Pullups 6 Thrusters @ 165 / 113Continue reading “WOD Monday March 22nd”

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 thingContinue reading “WOD Monday March 15th”

WOD Tuesday March 9th

Warm up: 12 Pushups / 12 Bench dips / 12 Ring rows Every 3 minutes x 4 sets: Bench press x 4 + Strict pullups x 6 – 12 2. As many rounds a s possible in 12 minutes: 6 Toes to bar 12 Kettlebell swings 24 Double unders

WOD Tuesday March 2nd

Warm up: Plate press x 15 / Pushups x 15 / Banded curls x 15 Every 3 minutes x 4 sets: Bench press x 6 + Strict pullups x 6 – 12 2. For time: 30 Shoulder to overhead @ 115 / 83 30 Hang power clean @ 135 / 93 30 Deadlifts @ 155Continue reading “WOD Tuesday March 2nd”

WOD Thursday January 28th

Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke 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 ToesContinue reading “WOD Thursday January 28th”

WOD Thursday December 10th

Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps Every minute on the minute for 15 Minutes: Minute 1. Swimming frog x 10 Minute 2.Bulgarian split squat x 6 each leg Minute 3. Seated plate press x 15 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict,Continue reading “WOD Thursday December 10th”

WOD Wednesday November 18th

Warm up: 400 meter run / Dynamic mobility / Make someone smile Every minute on the minute for 10 minutes: 10 Wallballs + 10 Pullups Every minute on the minute for 10 minutes: 4 Burpees 40′ Sprint 4 Burpees 40′ Sprint Every minute on the minute for 10 minutes: 20 Double unders + 6 DumbbellContinue reading “WOD Wednesday November 18th”

WOD Tuesday October 13th

Big event coming up in November! Check it out here Warm up: Plate press x 15 / Multi directional band work Seated strict press: 5 x 3 reps 2. For time: 40 Box jumps @ 24 / 20″ 30 Pullups 20 Ground to overhead @ 155 / 103 10 Handstand pushups

WOD Monday September 21st

Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 2 Front squats + 5 Back squats *Sets across. Go heavier than last week. 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do betweenContinue reading “WOD Monday September 21st”

WOD Tuesday Sptember 15th

Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK Weighted Pullups: 5, 5, 5 2. Strict pullups: 1 Set of max reps 3. 8 Rounds for time: 20 Double unders 1 Rope climb 20′ Handstand walk or 6 Handstand pushups