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Thursday WOD 4/13/23

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

STRENGTH:
Clean and Jerk 4×4 @70%
FOR TIME:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row every round

STRENGTH:
Clean and Jerk 4×4 @70%
FOR TIME:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row every round

STRENGTH:
Clean and Jerk 4×4 @70%
FOR TIME:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row every round

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Wednesday WOD 4/12/23

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

AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
Strength:
5×10 DL @60% + DB Bench Press Choose Weight

AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
Strength:
5×10 DL @60% + DB Bench Press Choose Weight

AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
Strength:
5×10 DL @60% + DB Bench Press Choose Weight

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Tuesday WOD 4/11/23

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

Strength:
Hang Power Clean + Push Jerk = 5 Sets of 3 HPC + 1 PJ build in weight
4 SETS OF:
3:00 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets-

Strength:
Hang Power Clean + Push Jerk = 5 Sets of 3 HPC + 1 PJ build in weight
4 SETS OF:
3:00 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets-

Strength:
Hang Power Clean + Push Jerk = 5 Sets of 3 HPC + 1 PJ build in weight
4 SETS OF:
3:00 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets-

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Monday WOD 4/10/23

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

Strength:
Overhead Squat 5×3 60%-80% of 1RM
3 Rounds for Time:
10 FS (95/65)
10 T2B
10 DB Push Press
Rest 3 min then
50 air squats
50 GHD
50 Push Ups

Strength:
Overhead Squat 5×3 60%-80% of 1RM
3 Rounds for Time:
10 FS (95/65)
10 T2B
10 DB Push Press
Rest 3 min then
50 air squats
50 GHD
50 Push Ups

Strength:
Overhead Squat 5×3 60%-80% of 1RM
3 Rounds for Time:
10 FS (95/65)
10 T2B
10 DB Push Press
Rest 3 min then
50 air squats
50 GHD
50 Push Ups

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Friday WOD 4/7/23

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

WOD
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)

WOD
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)

WOD
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)

Comments Disabled| |