Please note the Saturday 9:15am WOD at CrossFit Ocean Isle Beach has been CANCELLED for October 10th. Instead we ask that you please join us along with our dear friends at Crossfit Crescent Coast for their ALS Charity workout from 9 – 11am with a BBQ to follow.
We hope to see you there!
TEAM WOD
In teams of two, with only one person working at a time, complete the following:
200 Wall Ball Shots
800 Meter Overhead Carry (45/25 lb plate)
200 Push-Ups
800 Meter Overhead Carry (45/25 lb plate)
During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be completed at the end of each lap.
A. Ten sets of:
Banded Deadlift x 1 rep @ 55%
Rest 30 seconds
B. Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps Set 1 – @ 60%
Set 2 – @ 65%
Set 3 – @ 72% (2% heavier than last week)
C. Complete as many rounds and reps as possible in 30 minutes of:
Run 800 meters
50 meter Farmers Carry (24/16 kg)
15 Double Kettlebell Shoulder to Overhead (24/16 kg)
50 meter Farmers Carry (24/16 kg)
12 Front Racked Double Kettlebell Walking Lunge Steps (24/16 kg)
50 meter Farmers Carry (24/16 kg)
9 Double Kettlebell Thrusters (24/16 kg)
50 meter Farmers Carry (24/16 kg)
D. Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 – 12 GHD Sit-Ups
Minute 2 – 40 Wrist Curls (45/33 lb barbell) (lay forearms on bench palms up and perform wrist curls)
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Six sets of:
90 Seconds of Running @ 90-95%
Walk/Jog until recovered enough to repeat effort