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 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 Wednesday September 30th

Warm up: Get ready to snatch

As many rounds as possible in 5 minutes of:

5 Burpee Box jump overs

10 Calorie row or bike

Rest 5 minutes, at the 10 minute mark:

10 rounds for time of:

15 / 12 calorie row or bike

1 snatch (choose own weight) ONE attempt at each snatch per round.

Score is total snatch weight divided by time.

Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight lifted will be 150 lbs x 8 = 1200 lbs. If the workout takes you 550 seconds (9 minutes and 10 seconds) you divide 1200 by 550 and get a score of 2.18. The higher the final number the better.