Beach WOD Saturday, August 1st held at the Ocean Isle Beach pier. Please arrive by 8:45!

TEAM WOD

In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:

20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Pull-Ups

SPORT

A. For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)
*Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

B. Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″/20″)
20 Pull-Ups

C. When the running clock hits 20:00, perform the following…
For time:
25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
100 Kettlebell Swings (24/16 kg)
200 Double-Unders

FITNESS

A. Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Dumbbell or Barbell Thrusters
15 Box Jumps

AIM

A. Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes

B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters (95/65 lbs)
30 Double-Unders

SPORT

A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B. Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.

C. Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell

D. Three sets of:
Banded Hamstring Curls x 25 reps
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

Optional Additional Conditioning Session
At 80-85%…
Row 2000 Meters
Run 2 Miles
Row 2000 Meters

FITNESS

A. Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

AIM

A. Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes

B. Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Burpees
5 Ground to Overhead (155/105 lbs)
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

SPORT

Rest Day