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Tuesday WOD 1/23/24

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

STRENGTH
Back Squat 5×5 @65% of 1RM
WOD
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)

STRENGTH
Back Squat 5×5 @65% of 1RM
WOD
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)

STRENGTH
Back Squat 5×5 @65% of 1RM
WOD
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)

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Monday WOD 1/22/24

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

STRENGTH
Deadlift 5×5 @65% of 1RM

WOD
2 sets:
2 Rounds
1:00 Max Calorie Row
1:00 Max Burpee Box Jump Over (30/24)
-rest 2:00 between sets-

GYMNASTICS
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Supermans

STRENGTH
Deadlift 5×5 @65% of 1RM

WOD
2 sets:
2 Rounds
1:00 Max Calorie Row
1:00 Max Burpee Box Jump Over (30/24)
-rest 2:00 between sets-

GYMNASTICS
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Supermans

STRENGTH
Deadlift 5×5 @65% of 1RM

WOD
2 sets:
2 Rounds
1:00 Max Calorie Row
1:00 Max Burpee Box Jump Over (30/24)
-rest 2:00 between sets-

GYMNASTICS
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Supermans

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Saturday WOD 1/20/24

Saturday WOD 830AM followed by THE POLAR PLUNGE at OIB – Meet at 173 E 1st Street at 1015am then go over to the beach at 1030pm to 173 E 1st Street to get warm (hot tub, warm pool, hot chocolate and chili) Donations can be made to “Special Olympics” and there will be raffle items. BRING YOUR TOWEL AND YOUR FRIENDS and/or FAMILY.

WOD
Teams of 2 (You go I go Style)
10 Rounds:
3 Power Clean & Jerks
5 Toes-To-Bar
7 Cal Row
10 Rounds:
3 Thrusters
5 Toes-To-Bar
7 Cal Row
10 Rounds:
3 Push Jerks
5 Toes-To-Bar
7 Cal Row

WOD
Teams of 2 (You go I go Style)
10 Rounds:
3 Power Clean & Jerks
5 Toes-To-Bar
7 Cal Row
10 Rounds:
3 Thrusters
5 Toes-To-Bar
7 Cal Row
10 Rounds:
3 Push Jerks
5 Toes-To-Bar
7 Cal Row

WOD
Teams of 2 (You go I go Style)
10 Rounds:
3 Power Clean & Jerks
5 Toes-To-Bar
7 Cal Row
10 Rounds:
3 Thrusters
5 Toes-To-Bar
7 Cal Row
10 Rounds:
3 Push Jerks
5 Toes-To-Bar
7 Cal Row

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Friday WOD 1/19/24

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

Strength
4 Rounds
10 Barbell Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
WOD
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

Strength
4 Rounds
10 Barbell Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
WOD
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

Strength
4 Rounds
10 Barbell Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
WOD
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

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Thursday WOD 1/18/24

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

Strength
10-12 minutes find a Heavy Single on Deadlift
WOD
50-40-30-20-10
Abmat Sit ups
Between Sets of Sit Ups do a HEAVY FARMER CARRY for 100 ft

Strength
10-12 minutes find a Heavy Single on Deadlift
WOD
50-40-30-20-10
Abmat Sit ups
Between Sets of Sit Ups do a HEAVY FARMER CARRY for 100 ft

Strength
10-12 minutes find a Heavy Single on Deadlift
WOD
50-40-30-20-10
Abmat Sit ups
Between Sets of Sit Ups do a HEAVY FARMER CARRY for 100 ft

Comments Disabled| |

Wednesday WOD 1/17/24

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

MEET AT THE POUR HOUSE IN SHALLOTTE FROM 630-830PM

Strength
10-12 minutes find a Heavy Single on Bench Press
WOD
(Weight increases on the Wall Balls)

30/24 Calorie Row
40 Wall Balls (10)
30 Wall Balls (14)
20 Wall Balls (20)
30/24 Calorie Row

Strength
10-12 minutes find a Heavy Single on Bench Press
WOD
(Weight increases on the Wall Balls)

30/24 Calorie Row
40 Wall Balls (10)
30 Wall Balls (14)
20 Wall Balls (20)
30/24 Calorie Row

Strength
10-12 minutes find a Heavy Single on Bench Press
WOD
(Weight increases on the Wall Balls)

30/24 Calorie Row
40 Wall Balls (10)
30 Wall Balls (14)
20 Wall Balls (20)
30/24 Calorie Row

Comments Disabled| |