Alternating every 2 minutes x 6 rounds per partner:
15 Calorie row
10 D ball over shoulder or 20 ground to overhead with plate
row
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
- 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 March 3rd
Warm up: 1 minute jump rope / 12 Lunges / 1 minute plank
For time:
1200 Meter row
30 Burpees
600 Meter row
20 Handstand pushups
300 Meter row
10 Cleans @ kinda sorta heavy
@ the 20 or 25 minute mark ( Try and give yourself a few minutes to recover. )
Take 10 minutes to find a max Clean for the day
*Between each attempt do 6 Bar facing burpees
WOD Thursday February 18th
Warm up: 3 rounds : 5 Front squats / 5 jerks / 5 hang power cleans
- Every 90 Seconds for 8 sets:
1 Clean + 1 Front squat + 2 jerks
2. Every 75 seconds for 6 sets:
1 Clean and jerk
3. Every 60 seconds for 4 sets:
1 Clean
4. For time:
500 meter row or 50 calorie bike
WOD Friday January 22nd
Warm up: 3 Rounds: 8 Back extensions / 12 Air squats
- Deadlift: 2 x 5 reps @ 80%
2. As many rounds as possible in 12 Minutes of:
200 Meter row
20 Overhead squats 45 / 33
10 Pullups
WOD Thursday October 29th
Warm up: 2 minutes on a thing / 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar
- Every 30 seconds for 5 minutes:
1 Hang Snatch (yes Squat)
2. Every minute on the minute for 10 minutes:
1 Hang Snatch (yes Squat)
3. For Time:
400 Meter Run
40 Calorie Row
400 meter run
Partner WOD Saturday October 11th
I go you go for 10 Rounds:
Rounds 1 – 5
15 Calorie Bike
15 Pushups
Rounds 6 – 10
200 Meter run
20 Kettlebell swings
WOD Tuesday October 6th
Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5
- Every 3 minutes for 10 sets:
1 Power clean and jerk
2 Muscle ups or something else
1 Clean and jerk
2 Muscle ups or something else
2. For time:
30 Calorie row
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.
