(910) 612-2203

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD

Strength
Dead Hang from Pull Up Bar (Max Hold E2MOM) 8 Minutes
Wall Sits (1 Minute Hold/1 Min Rest X 4 Sets)
 
WOD Death by Duo
EMOM For As Long As Possible
 
Minute 1: 
1 Pull Up
1 KBS
 
Minute 2: 
2 Pull Ups
2 KBS
 
Minute 3:
3 Pull Ups
3 KBS
 
Rest 1 Minute:
 
Minute 1:
1 Power Clean
1 Push Up
 
Minute 2:
2 Power Cleans
2 Push Ups
 
Minute 3:
3 Power Cleans
3 Push Ups
 
Continue with the patter, adding 1 rep to each movement until you fail to complete the work in 1 Minute.
 
Time Cap: 24 Minutes

Strength
Dead Hang from Pull Up Bar (Max Hold E2MOM) 8 Minutes
Wall Sits (1 Minute Hold/1 Min Rest X 4 Sets)
 
WOD Death by Duo
EMOM For As Long As Possible
 
Minute 1: 
1 Pull Up
1 KBS
 
Minute 2: 
2 Pull Ups
2 KBS
 
Minute 3:
3 Pull Ups
3 KBS
 
Rest 1 Minute:
 
Minute 1:
1 Power Clean
1 Push Up
 
Minute 2:
2 Power Cleans
2 Push Ups
 
Minute 3:
3 Power Cleans
3 Push Ups
 
Continue with the patter, adding 1 rep to each movement until you fail to complete the work in 1 Minute.
 
Time Cap: 24 Minutes

Strength
Dead Hang from Pull Up Bar (Max Hold E2MOM) 8 Minutes
Wall Sits (1 Minute Hold/1 Min Rest X 4 Sets)
 
WOD Death by Duo
EMOM For As Long As Possible
 
Minute 1: 
1 Pull Up
1 KBS
 
Minute 2: 
2 Pull Ups
2 KBS
 
Minute 3:
3 Pull Ups
3 KBS
 
Rest 1 Minute:
 
Minute 1:
1 Power Clean
1 Push Up
 
Minute 2:
2 Power Cleans
2 Push Ups
 
Minute 3:
3 Power Cleans
3 Push Ups
 
Continue with the patter, adding 1 rep to each movement until you fail to complete the work in 1 Minute.
 
Time Cap: 24 Minutes