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Tuesday WOD 8/22/23

Thank you to all who showed up in support of our Special Olympics Event.

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

STRENGTH
SUPERSET
Complete Barbell Row within 30 sec of Bench Press. Rest 2 min between sets. Go about 65% focus on slow and controlled movements.
1. Bench Press – (3×10)
2. Barbell Row – (3×10)
WOD
3min. AMRAP:
3 Burpee
6 Push Jerks (115/75)
9 American KB Swing (53/35)
Rest 1 min. Repeat For 5 Total Rounds.
Start where you left off on the previous round each time.

STRENGTH
SUPERSET
Complete Barbell Row within 30 sec of Bench Press. Rest 2 min between sets. Go about 65% focus on slow and controlled movements.
1. Bench Press – (3×10)
2. Barbell Row – (3×10)
WOD
3min. AMRAP:
3 Burpee
6 Push Jerks (115/75)
9 American KB Swing (53/35)
Rest 1 min. Repeat For 5 Total Rounds.
Start where you left off on the previous round each time.

STRENGTH
SUPERSET
Complete Barbell Row within 30 sec of Bench Press. Rest 2 min between sets. Go about 65% focus on slow and controlled movements.
1. Bench Press – (3×10)
2. Barbell Row – (3×10)
WOD
3min. AMRAP:
3 Burpee
6 Push Jerks (115/75)
9 American KB Swing (53/35)
Rest 1 min. Repeat For 5 Total Rounds.
Start where you left off on the previous round each time.

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Monday WOD 8/21/23

Monday Schedule: 6am/8am/9am/530pm – Open Gym 9am/530pm – SPIN 530pm

STRENGTH

1. Squat Clean – (3×5) 60%
2. Back Squat – (3×5) 40%,50%,60%
WOD
Get as far as possible in 15min….
12-11-10-9-8-7-6-5
Cal Row
Wall Balls (20/14lb.)
Hang Power Cleans (115/75lbs.)
Toes-To-Bar

STRENGTH

1. Squat Clean – (3×5) 60%
2. Back Squat – (3×5) 40%,50%,60%
WOD
Get as far as possible in 15min….
12-11-10-9-8-7-6-5
Cal Row
Wall Balls (20/14lb.)
Hang Power Cleans (115/75lbs.)
Toes-To-Bar

STRENGTH

1. Squat Clean – (3×5) 60%
2. Back Squat – (3×5) 40%,50%,60%
WOD
Get as far as possible in 15min….
12-11-10-9-8-7-6-5
Cal Row
Wall Balls (20/14lb.)
Hang Power Cleans (115/75lbs.)
Toes-To-Bar

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SPECIAL OLYMPICS EVENT

Today we will team up with the Brunswick County Sheriff Dept for a Partner WOD

All proceeds will go to Special Olympics.

Team of 2 suggested donation of $35 – if you want 2 tshirts $40.

Sign In starts at 8:30. Opening Ceremony at 9am. Heats to follow.

There will be food, raffles and 50/50. Bring Cash Participate in these opportunities.

 

 

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Friday WOD 8/18/23

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

SPECIAL OLYMPICS EVENT SATURDAY @830AM

STRENGTH
1RM Split Jerk
WOD
4 sets of = (8 total rounds)
2 Rounds
12 Box Jumps
12 Hang KB Snatches
4 BMU
-Rest 1:00 between sets-

STRENGTH
1RM Split Jerk
WOD
4 sets of = (8 total rounds)
2 Rounds
12 Box Jumps
12 Hang KB Snatches
4 BMU
-Rest 1:00 between sets-

STRENGTH
1RM Split Jerk
WOD
4 sets of = (8 total rounds)
2 Rounds
12 Box Jumps
12 Hang KB Snatches
4 BMU
-Rest 1:00 between sets-

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Thursday WOD 8/17/23

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

SPECIAL OLYMPICS EVENT THIS SATURDAY 8:30AM

STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
Time CAP: 20min.

STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
Time CAP: 20min.

STRENGTH
3 Sets: Power Clean 2 reps + Deficit Deadlift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets
WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)
Time CAP: 20min.

Comments Disabled| |