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 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 Thursday December 10th

Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps

  1. 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, 2 kipping 

Round 2 – 6 strict, 4 kipping 

Round 3 – 4 strict, 6 kipping 

Round 4 – 2 strict 8 kipping 

Round 5 – 10 kipping

15 Front squats @ 115 / 83

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 Dumbbell snatches

*Adjust the reps per EMOM to match your ability.

*There is no rest between 10 minute efforts.