(910) 579-9348

Thursday WOD 5/4/23

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

Strength: 
Push Press x Split Jerk 5×3
2 Push Press + 1 Split Jerk = 1 Set
WOD
FOR TIME
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
(KG conv: 20/15)

Strength:
Push Press x Split Jerk 5×3
2 Push Press + 1 Split Jerk = 1 Set
WOD
FOR TIME
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
(KG conv: 20/15)

Strength:
Push Press x Split Jerk 5×3
2 Push Press + 1 Split Jerk = 1 Set
WOD
FOR TIME
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
(KG conv: 20/15)

Comments Disabled| |

Wednesday 5/3/23

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

Strength:
Back Squat 3×3 70-80% of 1 RM Back Squat
WOD
FOR TIME
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats

Strength:
Back Squat 3×3 70-80% of 1 RM Back Squat
WOD
FOR TIME
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats

Strength:
Back Squat 3×3 70-80% of 1 RM Back Squat
WOD
FOR TIME
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats

Comments Disabled| |

Tuesday WOD 5/2/23

 

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – NO SHOWER HAPPY HOUR after the 530 class – MEET AT MAKAI from 630 to 730.

Mini Pump to Start
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
WOD
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row

Mini Pump to Start
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
WOD
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row

Mini Pump to Start
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
WOD
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row

Comments Disabled| |

Monday WOD 5/1/23

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

Strength: 

1. Clean 3×2 @ 80% of 1RM Clean
2. Clean DL 3×3 @ 90% of 1 RM Clean
WOD 
FOR TIME
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)

Strength:

1. Clean 3×2 @ 80% of 1RM Clean
2. Clean DL 3×3 @ 90% of 1 RM Clean
WOD 
FOR TIME
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)

Strength:

1. Clean 3×2 @ 80% of 1RM Clean
2. Clean DL 3×3 @ 90% of 1 RM Clean
WOD 
FOR TIME
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)

Comments Disabled| |

FRIDAY WOD 4/28/23

MURPH PREP MONTH. WHO’S READY?

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

TO BE ANNOUNCED BY YOUR COACH

NO CHERRY PICKERS ALLOWED

Comments Disabled| |