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Saturday WOD 12/30/23

Dedicated to U.S.  Sgt. Zachary D. Tellier, 31, of Charlotte NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg.He died Sept 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. Tellier is survived by his wife and both of his parents

Saturday Schedule: 830am WOD – SPIN 7am

HERO WOD “Zachary Tellier”
FOR TIME:
10 Burpees
10 Burpees / 25 Push Ups
10 Burpees / 25 Push Ups / 50 Lunges
10 Burpees / 25 Push Ups / 50 Lunges / 150 Sit Ups
10 Burpees / 25 Push Ups / 50 Lunges / 150 Sit Ups / 150 Air Squats

HERO WOD “Zachary Tellier”
FOR TIME:
10 Burpees
10 Burpees / 25 Push Ups
10 Burpees / 25 Push Ups / 50 Lunges
10 Burpees / 25 Push Ups / 50 Lunges / 150 Sit Ups
10 Burpees / 25 Push Ups / 50 Lunges / 150 Sit Ups / 150 Air Squats

HERO WOD “Zachary Tellier”
FOR TIME:
10 Burpees
10 Burpees / 25 Push Ups
10 Burpees / 25 Push Ups / 50 Lunges
10 Burpees / 25 Push Ups / 50 Lunges / 150 Sit Ups
10 Burpees / 25 Push Ups / 50 Lunges / 150 Sit Ups / 150 Air Squats

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Friday WOD 12/29/23

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

STRENGTH:
Deadlifts:
Set 1: 10 Reps at 60%
Set 2: 8 Reps at 65%
Set 3: 6 Reps at 70%
Set 4: 4 Reps at 75%
Set 5: 2 Reps at 80%
Set 6: 1 Rep at 85%
Set 7: 1 Rep at 90%
Set 8 1 Rep at 95%
Set 9: 1 Rep at 100%
Set 10 Optional try for more
WOD:
50 Wallballs
100 Meter Farmer Carry
40 Wallballs
200 Meter Farmer Carry
30 Wallballs
100 Meter Farmer Carry
20 Wallballs
200 Meter Farmer Carry
10 Wallballs
100 Meter Farmer Carry

STRENGTH:
Deadlifts:
Set 1: 10 Reps at 60%
Set 2: 8 Reps at 65%
Set 3: 6 Reps at 70%
Set 4: 4 Reps at 75%
Set 5: 2 Reps at 80%
Set 6: 1 Rep at 85%
Set 7: 1 Rep at 90%
Set 8 1 Rep at 95%
Set 9: 1 Rep at 100%
Set 10 Optional try for more
WOD:
50 Wallballs
100 Meter Farmer Carry
40 Wallballs
200 Meter Farmer Carry
30 Wallballs
100 Meter Farmer Carry
20 Wallballs
200 Meter Farmer Carry
10 Wallballs
100 Meter Farmer Carry

STRENGTH:
Deadlifts:
Set 1: 10 Reps at 60%
Set 2: 8 Reps at 65%
Set 3: 6 Reps at 70%
Set 4: 4 Reps at 75%
Set 5: 2 Reps at 80%
Set 6: 1 Rep at 85%
Set 7: 1 Rep at 90%
Set 8 1 Rep at 95%
Set 9: 1 Rep at 100%
Set 10 Optional try for more
WOD:
50 Wallballs
100 Meter Farmer Carry
40 Wallballs
200 Meter Farmer Carry
30 Wallballs
100 Meter Farmer Carry
20 Wallballs
200 Meter Farmer Carry
10 Wallballs
100 Meter Farmer Carry

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Thursday 12/28/23

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

STRENGTH
Power Cleans
3×3 @ 50%
3×3 @ 60%
3×2 @70%
3×2 @80%
WOD:
CINDY ON THE RUN
3 Rounds for Time:
800 Meter Run or 1000 Meter Row (RUN IF YOU CAN)
5 Rounds of “Cindy”
(1 round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats)

STRENGTH
Power Cleans
3×3 @ 50%
3×3 @ 60%
3×2 @70%
3×2 @80%
WOD:
CINDY ON THE RUN
3 Rounds for Time:
800 Meter Run or 1000 Meter Row (RUN IF YOU CAN)
5 Rounds of “Cindy”
(1 round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats)

STRENGTH
Power Cleans
3×3 @ 50%
3×3 @ 60%
3×2 @70%
3×2 @80%
WOD:
CINDY ON THE RUN
3 Rounds for Time:
800 Meter Run or 1000 Meter Row (RUN IF YOU CAN)
5 Rounds of “Cindy”
(1 round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats)

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Wednesday 12/27/23

Wednesday Schedule: 6am/8am/9am/530pm WOD

 

STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible and try to go heavier than last week even if by 1#)
WOD
9 Rounds:
4 SA DB Devil Presses
4 Toes-To-Bar
7 Rounds:
6 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 GHD Sit Ups or V-Ups
3 Rounds:
5 Shuttle Runs
5 Burpee Pull Ups

STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible and try to go heavier than last week even if by 1#)
WOD
9 Rounds:
4 SA DB Devil Presses
4 Toes-To-Bar
7 Rounds:
6 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 GHD Sit Ups or V-Ups
3 Rounds:
5 Shuttle Runs
5 Burpee Pull Ups

STRENGTH
3×1 – This should be more than last week
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets. (Build to as heavy as possible and try to go heavier than last week even if by 1#)
WOD
9 Rounds:
4 SA DB Devil Presses
4 Toes-To-Bar
7 Rounds:
6 Shuttle Runs
6 Cal Row
5 Rounds:
8 Alternating DB Snatches
8 GHD Sit Ups or V-Ups
3 Rounds:
5 Shuttle Runs
5 Burpee Pull Ups

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Tuesday WOD 12/26/23

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

I HOPE YOU ALL HAD A MERRY CHRISTMAS!

STRENGTH:

3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
 
15 MIN WOD (look back at 11/13 for OHS #/reps)
A.)
10-20-30-40-50
Double Unders (Double the reps for Singles)
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…

STRENGTH:

3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
 
15 MIN WOD (look back at 11/13 for OHS #/reps)
A.)
10-20-30-40-50
Double Unders (Double the reps for Singles)
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…

STRENGTH:

3 Supersets:
5 Front Squats (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90% effort on all sets)
Rest 2-3min. Between Sets.
 
15 MIN WOD (look back at 11/13 for OHS #/reps)
A.)
10-20-30-40-50
Double Unders (Double the reps for Singles)
Sit-Ups
B.)
Overhead Squat – below options
Overhead Squat – below options
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
C.)
Max Box Step Ups in remaining time…

Comments Disabled| |