BEACH WOD
Slather on the sunscreen, bring a towel, some water, a friend, and get ready for the first BEACH WOD of the summer season! Meet under the Ocean Isle Beach Pier no later than 8:15am. Visitor’s welcome! Please purchase your day or week pass online ahead of time and fill out our digital waiver.
In teams of two, congo line style, complete as many total rounds and reps as possible in 24 minutes of:
100 meter sprint
25 ft crab walk
10 pushups
25 ft bear crawl
10 jumping air squats
25ft walking lunges
10 mountain climbers (20 rep count total)
BEACH WOD
Slather on the sunscreen, bring a towel, some water, a friend, and get ready for the first BEACH WOD of the summer season! Meet under the Ocean Isle Beach Pier no later than 8:15am. Visitor’s welcome! Please purchase your day or week pass online ahead of time and fill out our digital waiver.
In teams of two, congo line style, complete as many total rounds and reps as possible in 24 minutes of:
100 meter sprint
25 ft crab walk
10 pushups
25 ft bear crawl
10 jumping air squats
25ft walking lunges
10 mountain climbers (20 rep count total)
A. Take 15-20 minutes to build to today’s 2-RM Clean & Jerk
The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. If your mechanics start to breakdown, you have achieved “heavy” for the day.
B. Three sets of:
Clean & Jerk x 1 rep @ 100% of today’s 2-RM
Rest as needed
C. Every minute, on the minute, for 21 minutes:
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 1 Legless Rope Climb
Minute 3 – 10 Burpee Box Jump Overs (24″/20″)
D. Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Supinated-Grip Pull-Ups x 8 reps @ 2111
Rest as needed