WOD Wednesday March 24th

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there!

Warm up: 2 minutes on a thing / Dynamic mobility

For time:

20 Wallballs

40 Double unders

18 Wallballs

40 Pushups

16 Wallballs

40 Sit ups

14 Wallballs

30 Double unders

12 Wallballs

30 Pushusps

10 Wallballs

30 Situps

8 Wallballs

20 Double unders

6 Wallballs

20 Pushups

4 Wallballs

20 Sit ups

2 Wallballs

WOD Wednesday March 17th

*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 rounds: 5 clean pullunders / 5 front squats / 5 good mornings

For time:

1000 meter row

100 Pushups

500 Meter row

50 Burpees

*Begin every 90 seconds including 0:00 with 1 heavy clean

*Don’t go up in weight, put it on there at the beginning

WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs

1. Every minute complete the following reps:

1 Deadlift @ Heavy

2 Wallballs

*Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute*

So minute 1 is: 1 Deadlift + 2 Wallballs, minute 2 is: 1 Deadlift + 4 Wallballs, minute 3 is: 1 Deadlift + 6 Wallballs

2. For time:

60 Pushups

60 Double unders

40 Sit ups

40 Double unders

20 Burpees

20 Double unders

 

WOD Monday October 12th

Big event coming up in November! Check it out here

Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL

  1. Back squat: Work up to a kinda heavy single.

2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously you can use a lighter weight if this doesn’t make sense )

*You are going to be sore from this.

3. For time:

50 Pushups

50 Sit ups

50 Double unders

Back in the day.