(910) 612-2203

Saturday WOD 10/10/20

Saturday WOD 8:30am

“CLEAN CINDY UP”

1-2-3-4-5-6-7-8-9-10

The numbers indicate the number of Cleans the( – )indicates a round of Cindy. Start with 1 Clean then 1 round of Cindy, then 2 Cleans then 1 round of Cindy, then 3 Cleans then 1 Round of Cindy so on and so forth up to 10. End with 10 Cleans!

Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

 

 

 

“CLEAN CINDY UP”

1-2-3-4-5-6-7-8-9-10

The numbers indicate the number of Cleans the( – )indicates a round of Cindy. Start with 1 Clean then 1 round of Cindy, then 2 Cleans then 1 round of Cindy, then 3 Cleans then 1 Round of Cindy so on and so forth up to 10. End with 10 Cleans!

Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

 

 

“CLEAN CINDY UP”

1-2-3-4-5-6-7-8-9-10

The numbers indicate the number of Cleans the( – )indicates a round of Cindy. Start with 1 Clean then 1 round of Cindy, then 2 Cleans then 1 round of Cindy, then 3 Cleans then 1 Round of Cindy so on and so forth up to 10. End with 10 Cleans!

Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

 

 

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Friday WOD 10/9/20

Friday Schedule: 6am/8am/9am WOD – Open Gym from 430 to 630pm

Sign up on Zenplanner to reserve your spot!

Part 1:
5×4
3 Pulse Front Squats

Part 2
4RFT:
12 Wallball Push Ups plus Wall Ball Shots
10 Alt DB Snatches(25/35) (35/50)
8 OH Med Ball Lunges (per leg alternating to equal 16)
6 Clean and Jerks (75/105)(95/135)

Part 1:
5×4
3 Pulse Front Squats

Part 2
4RFT:
12 Wallball Push Ups plus Wall Ball Shots
10 Alt DB Snatches(25/35) (35/50)
8 OH Med Ball Lunges (per leg alternating to equal 16)
6 Clean and Jerks (75/105)(95/135)

Part 1:
5×4
3 Pulse Front Squats

Part 2
4RFT:
12 Wallball Push Ups plus Wall Ball Shots
10 Alt DB Snatches(25/35) (35/50)
8 OH Med Ball Lunges (per leg alternating to equal 16)
6 Clean and Jerks (75/105)(95/135)

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Thursday WOD 10/8/20

Thursday Schedule: 6am/9am WOD – Open Gym 8am to 9am and 530pm to 7pm

Sign up on Zenplanner for a spot

Part 1:
AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold
Part 2:
10-9-8-7-6-5-4-3-2-1
Deck Squats
Burpees
Air Squats x 2

Part 1:
AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold
Part 2:
10-9-8-7-6-5-4-3-2-1
Deck Squats
Burpees
Air Squats x 2

Part 1:
AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold
Part 2:
10-9-8-7-6-5-4-3-2-1
Deck Squats
Burpees
Air Squats x 2

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Wednesday WOD 10/7/20

Wednesday Schedule: 6am/8am/9am WOD – At 530pm we will do a Birthday WOD Celebration, come join us!

Sign up on Zenplanner to reserve a spot!

Team of 2 (one person working at a time)
100 Thrusters
80 Bar Facing Burpees
100 FR Lunges
80 T2B
100 SDLHP
80 Med Ball Tuck Ins

Team of 2 (one person working at a time)
100 Thrusters
80 Bar Facing Burpees
100 FR Lunges
80 T2B
100 SDLHP
80 Med Ball Tuck Ins

Team of 2 (one person working at a time)
100 Thrusters
80 Bar Facing Burpees
100 FR Lunges
80 T2B
100 SDLHP
80 Med Ball Tuck Ins

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Tuesday WOD 10/6/20

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

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HERO WOD “MALTZ”

For Time:

400 Meter Run

50 Pull Ups

100 Meter Farmers Carry

50 Dips

100 Push Ups

50 Knee To Elbows

100 Sit Ups

400 Meter Run

HERO WOD “MALTZ”

For Time:

400 Meter Run

50 Pull Ups

100 Meter Farmers Carry

50 Dips

100 Push Ups

50 Knee To Elbows

100 Sit Ups

400 Meter Run

HERO WOD “MALTZ”

For Time:

400 Meter Run

50 Pull Ups

100 Meter Farmers Carry

50 Dips

100 Push Ups

50 Knee To Elbows

100 Sit Ups

400 Meter Run

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Monday WOD 10/5/20

Monday Schedule: 6am/8am/9am/530pm WOD. Spin at 5:30pm

Please sign up on zenplanner to reserve your spot.

Part 1
Partner Work/Rest:
4 rounds each:
8 DB Combo (lunge forward R, lunge back R, squat, then repeat on L.. that is 2 total reps) Use 2 DBs (25s/35s)(35s/50s)
then…
4 rounds each:
8 DB Burpee + DB Clean plus weighted step up (same weight use 2DBs)
then.
4 rounds each:
5 Burpee Pull Ups or if no pull ups double the burpee
6 DB Push Press (35s/50s)
7 DB Squats (both DBs)

Part 1
Partner Work/Rest:
4 rounds each:
8 DB Combo (lunge forward R, lunge back R, squat, then repeat on L.. that is 2 total reps) Use 2 DBs (25s/35s)(35s/50s)
then…
4 rounds each:
8 DB Burpee + DB Clean plus weighted step up (same weight use 2DBs)
then
4 rounds each:
5 Burpee Pull Ups or if no pull ups double the burpee
6 DB Push Press ((35s/50s)
7 DB Squats (both DBs)

Part 1
Partner Work/Rest:
4 rounds each:
8 DB Combo (lunge forward R, lunge back R, squat, then repeat on L.. that is 2 total reps) Use 2 DBs (25s/35s)(35s/50s)
then…
4 rounds each:
8 DB Burpee + DB Clean plus weighted step up (same weight use 2DBs)
then.
4 rounds each:
5 Burpee Pull Ups or if no pull ups double the burpee
6 DB Push Press (35s/50s)
7 DB Squats (both DBs)

Comments Disabled| |