(910) 612-2203

Friday WOD 2/17/23

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

WOD 
FOR TIME
5 Sets
10 Dumbbell Deadlifts (2×40/25)
100 yard Farmers Carry (2×40/25)
10 Dumbbell Deadlifts (2×40/25)
-rest 1:1 b/t sets-
STRENGTH
Snatch Deadlift 3×10
*Do a set every 2 minutes.
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch

WOD 
FOR TIME
5 Sets
10 Dumbbell Deadlifts (2×40/25)
100 yard Farmers Carry (2×40/25)
10 Dumbbell Deadlifts (2×40/25)
-rest 1:1 b/t sets-
STRENGTH
Snatch Deadlift 3×10
*Do a set every 2 minutes.
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch

WOD 
FOR TIME
5 Sets
10 Dumbbell Deadlifts (2×40/25)
100 yard Farmers Carry (2×40/25)
10 Dumbbell Deadlifts (2×40/25)
-rest 1:1 b/t sets-
STRENGTH
Snatch Deadlift 3×10
*Do a set every 2 minutes.
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch
10 Snatch Deadlift @ 60% 1 RM Snatch

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Thursday WOD 2/16/23

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

WOD
FOR TIME
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
then…
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping

WOD
FOR TIME
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
then…
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping

WOD
FOR TIME
1 min Plank
20 Ab Mat Sit Ups
400 meter run
Rest 2 min
1 Min Plank
30 AB Mat Sit Ups
400 Meter Run
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
then…
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
5 Rounds:
4 Kip Swings
20 Sec Hollow Hold on the ground
4 Pull Ups of butterfly or kipping

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Wednesday WOD 2/14/23

Wednesday Schedule: 6am/8am/9am/530pm WOD – We will change the WOD at 530 to a fun POST VALENTINES DAY WOD.

Meet at Mavericks in Sunset Beach following the 530 WOD for our first “NO SHOWER HAPPY HOUR”!

WOD
3 sets
3 minute AMRAP
50ft Single Dumbbell Walking Lunge (40/25)
10 Toes to Bar
Max Calorie Row in remaining time
-Rest 90 seconds b/t sets-
STRENGTH
Squat Snatch 3×5 @60% of 1RM these should be fast.

WOD
3 sets
3 minute AMRAP
50ft Single Dumbbell Walking Lunge (40/25)
10 Toes to Bar
Max Calorie Row in remaining time
-Rest 90 seconds b/t sets-
STRENGTH
Squat Snatch 3×5 @60% of 1RM these should be fast.

WOD
3 sets
3 minute AMRAP
50ft Single Dumbbell Walking Lunge (40/25)
10 Toes to Bar
Max Calorie Row in remaining time
-Rest 90 seconds b/t sets-
STRENGTH
Squat Snatch 3×5 @60% of 1RM these should be fast.

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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-

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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.

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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)

Comments Disabled| |