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WODs

  • 08/12/2013 WOD

    By admin | In WOD | on August 11, 2013

    Monday 08/12/2013 Olympic: 1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). {source}<iframe width=”460″ height=”259″ src=”//www.youtube.com/embed/QoeW6rhbh7I” frameborder=”0″ allowfullscreen></iframe>{/source} 2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. WOD: With no rest between sections: 1 minute ME Air Squats 3 minute AMRAP of: 10 Burpees […]

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  • 08/09/2013 WOD

    By admin | In WOD | on August 8, 2013

    Friday 08/09/2013 Olympic EMOM 8 Minutes 2 Hang Squat Cleans @ 70% WOD: 10 rounds 7 Burbee 7 Knees to Elbow Dont forget that tonight we have Free tickets to the Brevard County Manatee’s VS Tampa Bay Yankee’s.  If you need tickets please see Amber or Mike.  Game starts at 6:35.  Hope to see you […]

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  • 08/08/2013 WOD

    By admin | In WOD | on August 7, 2013

    Thursday 08/08/2013 Gymnastics 5 x ME Pull Ups WOD AMRAP 7 Minutes 5 KB Goblet Squats, 70/55 5 KB SDLHP, 70/55 5 KB Swings, 70/55 5 KB Snatch, 70/55 Rest 5 Minutes 7 Minute Cap: 4 rounds of 6 Deadlifts, 225/155 6 Pull Ups with remaining time max calorie row Score is total calroies

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  • 08/07/2013 WOD

    By admin | In WOD | on August 7, 2013

    Wednesday 08/07/2013 WOD: “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

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  • 08/06/2013 WOD

    By admin | In WOD | on August 5, 2013

    Tuesday 08/06/2013 Olympic: 7 minutes to warm up C&J 10 min to work up to a near maximal Clean & Jerk. Only 5 attempts allowed. Rest as needed between attempts. EMOM 5 minutes 1 Clean & Jerk @ 85-90% of Day’s Max WOD: (20 min cap) For time: Five Rounds 5 Pull-ups 10 HR Push […]

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