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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

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Friday WOD 1/27/23

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

WOD
FOR TIME:
30 Double Unders or 90 Single Unders
15 Front Squats (135/95)
75 Double Unders or 150 Single Unders
15 Front Squats (135/95)
30 Double Unders or 90 Single Unders

STRENGTH
Push Jerk 10-8-6-4-2
*Do a set every 2 minutes.
10 Push Jerk @50%
8 Push Jerk @60%
6 Push Jerk @70%
4 Push Jerk @80%
2 Push Jerk @90%

WOD
FOR TIME:
30 Double Unders or 90 Single Unders
15 Front Squats (135/95)
75 Double Unders or 150 Single Unders
15 Front Squats (135/95)
30 Double Unders or 90 Single Unders

STRENGTH
Push Jerk 10-8-6-4-2
*Do a set every 2 minutes.
10 Push Jerk @50%
8 Push Jerk @60%
6 Push Jerk @70%
4 Push Jerk @80%
2 Push Jerk @90%

WOD
FOR TIME:
30 Double Unders or 90 Single Unders
15 Front Squats (135/95)
75 Double Unders or 150 Single Unders
15 Front Squats (135/95)
30 Double Unders or 90 Single Unders

STRENGTH
Push Jerk 10-8-6-4-2
*Do a set every 2 minutes.
10 Push Jerk @50%
8 Push Jerk @60%
6 Push Jerk @70%
4 Push Jerk @80%
2 Push Jerk @90%

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Thursday WOD 1/26/23

Thursday Schedule: 6am/8am WOD – 9am/530pm Open Gym – Weightlifting w/Dave at 530pm

WOD:
150/120 Calories on the Rower
EMOM perform 5 jumping air squats until completion of Calories
Gymnastic Practice (not for time)
5 Rounds:
5 Kip Swings
20 Sec Hollow Hold on the ground
5 Knees to elbow

WOD:
150/120 Calories on the Rower
EMOM perform 5 jumping air squats until completion of Calories
Gymnastic Practice (not for time)
Working on transitions into T2B
5 Rounds:
5 Kip Swings
20 Sec Hollow Hold on the ground
5 Knees to elbow

WOD:
150/120 Calories on the Rower
EMOM perform 5 jumping air squats until completion of Calories
Gymnastic Practice (not for time)
Working on transitions into T2B
5 Rounds:
5 Kip Swings
20 Sec Hollow Hold on the ground
5 Knees to elbow

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Wednesday WOD 1/25/23

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

WOD
15 Min AMRAP
10 DB Deadlifts
20 Ab Mat Sit-ups
10 Box Jumps
-Rest- 5 min
15 Min AMRAP
10 DB Bench Press
200 Meter Run
10 Burpees

WOD
15 Min AMRAP
10 DB Deadlifts
20 Ab Mat Sit-ups
10 Box Jumps
-Rest- 5 min
15 Min AMRAP
10 DB Bench Press
200 Meter Run
10 Burpees

WOD
15 Min AMRAP
10 DB Deadlifts
20 Ab Mat Sit-ups
10 Box Jumps
-Rest- 5 min
15 Min AMRAP
10 DB Bench Press
200 Meter Run
10 Burpees

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