WOD Friday March 26th

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

WOD Tuesday March 16th

*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!

 

  1. Every 3 minutes x 4 sets:

Bench press x 2 + Strict pullups x 6 – 12

2.  2 Rounds for Time:

50 FT Handstand Walk (if it make sense, do 5 Burpees every time you drop from the handstand walk)

10 Back Squats @ 225 / 153

50 Sit ups or 25 GHD Sit ups

WOD Monday December 28th

Hey, Holiday hours for this week are:

Monday: Normal

Tuesday: Normal

Wednesday: Normal

Thursday: Last class @ 4:30

Friday: Closed

Weekend: Normal hours

Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses

  1. Every 3 Minutes for 5 sets:

1 Overhead squat

3 Front squats

5 Back squats

*You are welcome to change weights whenever you want.

(Example: 155 Overhead squat, 185 Front squat, 225 back squat)

2. For time:

20 Shoulder to overhead @ heavy

15 Strict pullups

10 Shoulder to overhead @ heavier

5 Strict pullups

*Don’t be the person who tries to go from a rack. Blech.

 

WOD Wednesday December 23rd

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.  

Holiday Hours are as follows:

Tuesday: Normal hours

Wednesday: Last class at 4:30 (Party at 7:00)

Thursday: 9 – 11 Class at 9:30

Friday: Closed

Weekend: Normal hours

Warm up: 2 rounds: 200 meter run / 12 pushups / 12 lunges

3 Rounds for time:

800 meter run

30 Pullups

5 Wall climbs

30 Air squats

5 Wall climbs