(910) 579-9348

TUESDAY WOD 2/14/23

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

STRENGTH
Bench Press 3×8 @60% of 1RM
*Do a set every 3 minutes.
WOD
FOR TIME
5 Sets:
6xShuttle Sprints
6 Burpee Box Jump Overs (24/20)

-Rest 1:1 b/t sets-

STRENGTH
Bench Press 3×8 @60% of 1RM
*Do a set every 3 minutes.
WOD
FOR TIME
5 Sets:
6xShuttle Sprints
6 Burpee Box Jump Overs (24/20)

-Rest 1:1 b/t sets-

STRENGTH
Bench Press 3×8 @60% of 1RM
*Do a set every 3 minutes.
WOD
FOR TIME
5 Sets:
6xShuttle Sprints
6 Burpee Box Jump Overs (24/20)

-Rest 1:1 b/t sets-

Comments Disabled| |

MONDAY WOD 2/13/23

Monday Schedule: 6am/8am/9am/530pm/630pm WOD

FOOTBALL WINNERS – 1st Quarter Tami/Half Time Bob/3rd Quarter Michael/Final Becki

CONGRATS

WOD
FOR TIME
4 Sets:
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
12 Single-arm kettlebell Push Press (53/35) (6 each side)
-rest 1 minute after each set-

STRENGTH
Back Squat 3×10 @60% of 1RM
*Do a set every 3 minutes.

WOD
FOR TIME
4 Sets:
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
12 Single-arm kettlebell Push Press (53/35) (6 each side)
-rest 1 minute after each set-

STRENGTH
Back Squat 3×10 @60% of 1RM
*Do a set every 3 minutes.

WOD
FOR TIME
4 Sets:
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
12 Single-arm kettlebell Push Press (53/35) (6 each side)
-rest 1 minute after each set-

STRENGTH
Back Squat 3×10 @60% of 1RM
*Do a set every 3 minutes.

Comments Disabled| |

Saturday WOD 2/11/23

Saturday WOD 830am – SPIN 7am (must reserve a bike)

WOD
8 Rounds Partner WOD
200 Meter Run (together)
3 Wall Walks
8 Synchro Front Squats (115/75)

WOD
8 Rounds Partner WOD
200 Meter Run (together)
3 Wall Walks
8 Synchro Front Squats (115/75)

WOD
8 Rounds Partner WOD
200 Meter Run (together)
3 Wall Walks
8 Synchro Front Squats (115/75)

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Friday WOD 2/10/23

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

WOD
FOR TIME
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups or Ab Mat Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
STRENGTH
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch

WOD
FOR TIME
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
STRENGTH
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch

WOD
FOR TIME
40/32 Calorie Bike
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
40/32 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
STRENGTH
Snatch Deadlift 4×5
*Do a set every 2 minutes.
5 Snatch Deadlift @ 60% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 65% 1 RM Snatch
5 Snatch Deadlift @ 60% 1 RM Snatch

Comments Disabled| |

Thursday WOD 2/9/23

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

WOD
SCORE = WORKING TIME:
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping

WOD
SCORE = WORKING TIME:
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping

WOD
SCORE = WORKING TIME:
1000 meter row
Rest 1 min
400 meter run
Rest 2 min
500 meter row
Rest 2 min
200 meter run
Rest 2 min
1000 meter row + 800 meter run no rest
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Pull Ups of butterfly or kipping

Comments Disabled| |