(910) 612-2203

Monday WOD 12/07/20

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

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Team of 2 Complete the Following
4 Rounds Each:
12 T2B or V-Ups
6 HPCleans

4 Rounds Each:
5 Front Squats
5 Bar Facing Burpees
5 Ring Dips or Bar Dips or Box Dips

4 Rounds Each:
8 DB Burpee + Squat Cleans
200 Meter Run (together)

Team of 2 Complete the Following
4 Rounds Each:
12 T2B or V-Ups
6 HPCleans (105/155) (65/95)

4 Rounds Each:
5 Front Squats (125/185) (80/125)
5 Bar Facing Burpees
5 Ring Dips or Bar Dips or Box Dips

4 Rounds Each:
8 DB Burpee + Squat Cleans
200 Meter Run (together)

Team of 2 Complete the Following
4 Rounds Each:
12 T2B or V-Ups
6 HPCleans (105/155) (65/95)

4 Rounds Each:
5 Front Squats (125/185) (80/125)
5 Bar Facing Burpees
5 Ring Dips or Bar Dips or Box Dips

4 Rounds Each:
8 DB Burpee + Squat Cleans
200 Meter Run (together)

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Saturday WOD

Saturday WOD 830AM following SPIN at 7am with Ralph

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Teams of Two For Time:
100 Medball Squat Cleans (20/14)
50 Push-ups

RUN 400 Meters

200 Double Unders or 400 Single Unders
80 Medball Squat Cleans (20/14)

RUN 400 Meters

40 Push-ups
80 Double Unders or 160 Single Unders

RUN 400 Meters

60 Medball Squat Cleans (20/14)
30 Push-ups

RUN 400 Meters

partition the reps and the run however you choose!

Teams of Two For Time:
100 Medball Squat Cleans (20/14)
50 Push-ups

RUN 400 Meters

200 Double Unders or 400 Single Unders
80 Medball Squat Cleans (20/14)

RUN 400 Meters

40 Push-ups
80 Double Unders or 160 Single Unders

RUN 400 Meters

60 Medball Squat Cleans (20/14)
30 Push-ups

RUN 400 Meters

partition the reps and the run however you choose!

Teams of Two For Time:
100 Medball Squat Cleans (20/14)
50 Push-ups

RUN 400 Meters

200 Double Unders or 400 Single Unders
80 Medball Squat Cleans (20/14)

RUN 400 Meters

40 Push-ups
80 Double Unders or 160 Single Unders

RUN 400 Meters

60 Medball Squat Cleans (20/14)
30 Push-ups

RUN 400 Meters

partition the reps and the run however you choose!

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Friday WOD 12.3.20

Flashback Friday to LOTS OF ABS…kinda like today!

Schedule: 6am/8am/9am ——— Open Gym 430pm

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20/16/12/8/4
T2B
Clusters (Squat Clean Thrusters 
9 Min AMRAP of 
Level 1
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)

20/16/12/8/4
T2B
Clusters (Squat Clean Thrusters (55/75)
9 Min AMRAP of 
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)

20/16/12/8/4
T2B
Clusters (Squat Clean Thrusters (55/75)
9 Min AMRAP of 
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)

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Thursday WOD 12/2/20

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

4 Rounds of 10 or 4 Couplets: Partner You Go / I Go for 4 Rounds Each
4 Rounds:
10 Slam Balls
10 KBS
4 Rounds:
15 Wallballs
10 Front Rack Lunges (65/95)
4 Rounds:
10 Pull Ups
5 Burpee Box Jumps

4 Rounds of 10 of 4 Couplets: Partner You Go / I Go for 4 Rounds Each
4 Rounds:
10 Slam Balls
10 KBS
4 Rounds:
15 Wallballs
10 Front Rack Lunges (65/95)
4 Rounds:
10 Pull Ups
5 Burpee Box Jumps

4 Rounds of 10 of 4 Couplets: Partner You Go / I Go for 4 Rounds Each
4 Rounds:
10 Slam Balls
10 KBS
4 Rounds:
15 Wallballs
10 Front Rack Lunges (65/95)
4 Rounds:
10 Pull Ups
5 Burpee Box Jumps

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Wednesday WOD

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

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For Time:
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

For Time:
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

For Time:
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

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Tuesday WOD 12/01/20

Where are you on your mobility? How is your Front Squat set up? How high can you get your elbows throught the movement?

Tuesdays Schedule 6am/8am/530pm WOD —- Open Gym 9am

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5 Sets of 5 Reps Front Squats (build in load)
 
then….
 
5 Rounds for Time:
10 Single Arm Dumbbell Thrusters (Right)
200 Meter Run
10 Single Arm Dumbbell Thrusters (Left)
200 Meter Run 

5 Sets of 5 Reps Front Squats (build in load)
 
then….
 
5 Rounds for Time:
10 Single Arm Dumbbell Thrusters (Right)
200 Meter Run
10 Single Arm Dumbbell Thrusters (Left)
200 Meter Run 

5 Sets of 5 Reps Front Squats (build in load)
 
then….
 
5 Rounds for Time:
10 Single Arm Dumbbell Thrusters (Right)
200 Meter Run
10 Single Arm Dumbbell Thrusters (Left)
200 Meter Run 

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