In case you missed our email yesterday about the January Schedule you can click here to read it now.

WOD

1. Take 10-12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

2. “15-Minute Work Capacity Test”

Complete as many rounds and reps as possible in 15 minutes of:

10 Push-Ups with Hand Release (Games standards)

15 Wall Ball Shots (20/12 lb. to 10′ target)

20 Kettlebell Swings (24/16 kg)

Coach’s Notes: Post total rounds & reps to comments.

WOD

1) Five sets of: Snatch + Overhead Squat x 3 reps each

EWOD

6:00am – Meet at OIB West End Water Tower for a 2.5 mile run.

5:30pm – Meet at the Box.

WOD

1) Five sets of: Snatch + Overhead Squat x 3 reps each

Rest 2 minutes

2) Three rounds for time of:

15 Pull-Ups

30 Double-Unders

300 Meter Run

Coach’s Notes: Post load(s) for part 1 & time for part 2. Coach’s Christmas dinner (wangs & beer) is at Carolina Wing Co in Shallotte tonight at 7:30am. But we’d love to see some of our athletes there, too! I’m pretty sure it’s All You Can Eat Wings on Wednesdays. Am I right? Am I right?

EWOD

6:00am – Meet at OIB West End Water Tower for a 2.5 mile run.

5:30pm – Meet at the Box.

WOD

1) Choose 1-2 Upper Extremity Mobility Drills (5-10 minutes)

& Choose 2-3 Lower Extremity Mobility Drills (5-10 minutes)

2) AMRAP in 8 minutes of:

10 (115/75 lb.) Push Press

10 Burpees

WOD

1) Choose 1-2 Upper Extremity Mobility Drills (5-10 minutes) & Choose 2-3 Lower Extremity Mobility Drills (5-10 minutes)