WOD Monday March 29th

Warm up: 2 minutes on a thing / 10 Single leg hip bridge / 20 Banded good mornings

  1. Every 2 minutes for 6 sets: 1 Front squat ( Max out next week )

2. “Billy”

For time:

100 reps ground to overhead 95 / 63

– Any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep

– You may use multiple methods of getting the bar overhead within the workout: example-25 power snatches, 50 power clean and push press, 25 clean and split jerk

– The workout starts with a 100 meter run

– After every 4 minute time period elapses an additional 100 meters is tacked onto the next run

– So it goes like this: 100 meter run, come back and start getting the bar overhead. Lets say you complete 36 reps in the first 4 minutes, so at the 4 minute mark you will run 200 m. Come back and get on the bar, say you finish 79 reps total by  the 8 minute mark, now you run 300 m. Continue adding 100 meters to each run until all 100 reps are completed. There is  a 400 meter run cap.

May be an image of Bill Shiffler

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 Thursday March 25th

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

Warm up: 2 minutes on a thing / 3 Rounds of 5: Snatch balance / Overhead squat / Hang snatch

  1. Every Minute on the minute for 8 minutes:

Snatch + Hang snatch

2. Every Minute on the minute for 6 Minutes:

Snatch

3. Every Minute on the minute for 4 minutes:

Hang Snatch

4. For time:

30 Calorie Bike

30 Burpees

I want you to understand how absolutely incredible this is. Please. This is 491 lbs. 

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 Thursday March 18th

*Hey! Worlds 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: 800 meter run

  1. 4 Rounds not for time: 25 kettlebell swings

* Run 200 meters between each set

2. Using 1 dumbbell @ about 1/3 body weight

30 rounds for time of:

1 Power Snatch with your right hand then 1 lunge with each leg

1 Power Snatch with your left hand then 1 lunge with each leg

*Don’t drop the freaking dumbbells

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 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