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Friday WOD 2/3/23

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

FOR TIME
100 Burpee Box Jump Overs (24”/20”)
*Every 2 minutes perform 5 Squat Cleans (135/95).
Start the workout (at the 0:00) with Squat Cleans
STRENGTH
Snatch Deadlift 4×3
*Do a set every 2 minutes.
3 Snatch Deadlift @ 100% 1 RM Snatch
3 Snatch Deadlift @ 100% 1 RM Snatch
3 Snatch Deadlift @ 105% 1 RM Snatch
3 Snatch Deadlift @ 105% 1 RM Snatch

FOR TIME
100 Burpee Box Jump Overs (24”/20”)
*Every 2 minutes perform 5 Squat Cleans (135/95).
Start the workout (at the 0:00) with Squat Cleans
STRENGTH
Snatch Deadlift 4×3
*Do a set every 2 minutes.
3 Snatch Deadlift @ 100% 1 RM Snatch
3 Snatch Deadlift @ 100% 1 RM Snatch
3 Snatch Deadlift @ 105% 1 RM Snatch
3 Snatch Deadlift @ 105% 1 RM Snatch

FOR TIME
100 Burpee Box Jump Overs (24”/20”)
*Every 2 minutes perform 5 Squat Cleans (135/95).
Start the workout (at the 0:00) with Squat Cleans
STRENGTH
Snatch Deadlift 4×3
*Do a set every 2 minutes.
3 Snatch Deadlift @ 100% 1 RM Snatch
3 Snatch Deadlift @ 100% 1 RM Snatch
3 Snatch Deadlift @ 105% 1 RM Snatch
3 Snatch Deadlift @ 105% 1 RM Snatch

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Thursday WOD 2/2/23

Thursday Schedule

6am/8am/530 WOD – 9am/530pm Open Gym

Metcon
2000 meter row
Rest 2 min
800 meter run
Rest 2 min
1000 meter row
Rest 2 min
400 meter run
Rest 2 min
500 meter row + 200 meter run no rest
Followed by…
Gymnastic Practice
Starting to transition into T2B
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Knees to elbow

Metcon
2000 meter row
Rest 2 min
800 meter run
Rest 2 min
1000 meter row
Rest 2 min
400 meter run
Rest 2 min
500 meter row + 200 meter run no rest
Followed by…
Gymnastic Practice
Starting to transition into T2B
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Knees to elbow

Metcon
2000 meter row
Rest 2 min
800 meter run
Rest 2 min
1000 meter row
Rest 2 min
400 meter run
Rest 2 min
500 meter row + 200 meter run no rest
Followed by…
Gymnastic Practice
Starting to transition into T2B
3 Rounds:
7 Kip Swings
20 Sec Hollow Hold on the ground
7 Knees to elbow

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Wednesday 2/1/23

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

WOD
12 min AMRAP
15 DB Hang Cleans
15 Wall Balls
15 Push Ups
-Rest- 5 min
For Time 21-15-9
Shuttle Runs
Box Jump Overs
DB Push Press

WOD
12 min AMRAP
15 DB Hang Cleans
15 Wall Balls
15 Push Ups
-Rest- 5 min
For Time 21-15-9
Shuttle Runs
Box Jump Overs
DB Push Press

WOD
12 min AMRAP
15 DB Hang Cleans
15 Wall Balls
15 Push Ups
-Rest- 5 min
For Time 21-15-9
Shuttle Runs
Box Jump Overs
DB Push Press

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Tuesday WOD 1/31/23

Tuesday Schedule: 6am/8am/530pm WOD – OPEN GYM 9am/530pm

STRENGTH
Deadlift 3×2 this should be heavy
*Do a set every 2 minutes.

WOD
5 Sets: (1 set every 3 minutes 30 seconds)
15/12 Calorie Bike or 18/14 Rower
5 Bar Muscle Ups or 5 Burpee Pull Ups
15/12 Calorie Bike or 18/14 Rower

STRENGTH
Deadlift 3×2 this should be heavy
*Do a set every 2 minutes.

WOD
5 Sets: (1 set every 3 minutes 30 seconds)
15/12 Calorie Bike or 18/14 Rower
5 Bar Muscle Ups or 5 Burpee Pull Ups
15/12 Calorie Bike or 18/14 Rower

STRENGTH
Deadlift 3×2 this should be heavy
*Do a set every 2 minutes.

WOD
5 Sets: (1 set every 3 minutes 30 seconds)
15/12 Calorie Bike or 18/14 Rower
5 Bar Muscle Ups or 5 Burpee Pull Ups
15/12 Calorie Bike or 18/14 Rower

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Monday WOD 1/30/23

THANK YOU TO ALL THE SUPPORTERS OF THE OIB POLAR PLUNGERS from CFOIB.

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

WOD

FOR TIME
3 Sets:
8-6-4 Devils Press (2×40/25)
*Perform 30 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
Score = Working Time
STRENGTH
Snatch Balance 3-2-1-3-2-1
*Do a set every 2 minutes.
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch

WOD

FOR TIME
3 Sets:
8-6-4 Devils Press (2×40/25)
*Perform 30 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
Score = Working Time
STRENGTH
Snatch Balance 3-2-1-3-2-1
*Do a set every 2 minutes.
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch

WOD

FOR TIME
3 Sets:
8-6-4 Devils Press (2×40/25)
*Perform 30 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
Score = Working Time
STRENGTH
Snatch Balance 3-2-1-3-2-1
*Do a set every 2 minutes.
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch

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SATURDAY WOD ++

SATURDAY SCHEDULE: 7AM SPIN is FULL – 830AM WOD – 930AM Informational Session with Coach Amanda on our Fresh Start February – 1:30 Meet at Steve and Stacys 173 E 1st Street OIB head to beach at 2pm for Polar Plunge for Special Olympics and follow it up with some warmth back at their home “Interval Surface”. Hope to see you at ALL of these special events Saturday!!!

Metcon
*Partner: Split Movements / I go you go
8 Rounds for Time
3 Rope Climbs or 1 Sled Pull
5 Wall Walks or 5 Inchworms with the Push Up
7 T2B or Progressions to T2B
9 Shuttle Run
11 Goblet Squats

Metcon
*Partner: Split Movements / I go you go
8 Rounds for Time
3 Rope Climbs or 1 Sled Pull
5 Wall Walks or 5 Inchworms with the Push Up
7 T2B or Progressions to T2B
9 Shuttle Run
11 Goblet Squats

Metcon
*Partner: Split Movements / I go you go
8 Rounds for Time
3 Rope Climbs or 1 Sled Pull
5 Wall Walks or 5 Inchworms with the Push Up
7 T2B or Progressions to T2B
9 Shuttle Run
11 Goblet Squats

Comments Disabled| |