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FRIDAY WOD “HAPPY ST PATTY DAY”

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

NO SHOWER HAPPY HOUR 630pm @ Pelicans Perch OIB

WOD
3×5 Sets
EMOM for 15 min
2-4-6-8-10 T2B and Burpees
Min 1/6/11: 2 T2B 2 Burpees
Min 2/7/12: 4 T2B 4 Burpees
Min 3/8/13: 6 T2B 6 Burpees
Min 4/9/14: 8 T2B 8 Burpees
Min 5/10/15: 10 T2B 10 Burpees
So basically you start over at 2 T2B/2Burpees on Min 6 and Min 11 which makes it 3 rounds.
STRENGTH
Push Press 5×3 @ 65%of 1 RM
Rest as needed*

WOD
3×5 Sets
EMOM for 15 min
2-4-6-8-10 T2B and Burpees
Min 1/6/11: 2 T2B 2 Burpees
Min 2/7/12: 4 T2B 4 Burpees
Min 3/8/13: 6 T2B 6 Burpees
Min 4/9/14: 8 T2B 8 Burpees
Min 5/10/15: 10 T2B 10 Burpees
So basically you start over at 2 T2B/2Burpees on Min 6 and Min 11 which makes it 3 rounds.
STRENGTH
Push Press 5×3 @ 65%of 1 RM
Rest as needed*

WOD
3×5 Sets
EMOM for 15 min
2-4-6-8-10 T2B and Burpees
Min 1/6/11: 2 T2B 2 Burpees
Min 2/7/12: 4 T2B 4 Burpees
Min 3/8/13: 6 T2B 6 Burpees
Min 4/9/14: 8 T2B 8 Burpees
Min 5/10/15: 10 T2B 10 Burpees
So basically you start over at 2 T2B/2Burpees on Min 6 and Min 11 which makes it 3 rounds.
STRENGTH
Push Press 5×3 @ 65%of 1 RM
Rest as needed*

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Thursday WOD 3/16/23

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

WOD
5 Rounds for Time:
500 Meter Row
10 Shuttle runs
1 Min Plank Hold
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
10 Hollow Rocks
5 Kips Swings
3 Butterfly Pull-Ups

WOD
5 Rounds for Time:
500 Meter Row
10 Shuttle runs
1 Min Plank Hold
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
10 Hollow Rocks
5 Kips Swings
3 Butterfly Pull-Ups

WOD
5 Rounds for Time:
500 Meter Row
10 Shuttle runs
1 Min Plank Hold
20 Ab Mat Sit-Ups
Gymnastics Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
10 Hollow Rocks
5 Kips Swings
3 Butterfly Pull-Ups

Comments Disabled| |

Wednesday WOD 3/15/23

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

WOD
2 Rounds for Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 KB Swings (53/35)
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

WOD
2 Rounds for Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 KB Swings (53/35)
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

WOD
2 Rounds for Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 KB Swings (53/35)
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

WOD
2 Rounds for Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 KB Swings (53/35)
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

Comments Disabled| |

Tuesday WOD 3/14/23

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

 

STRENGTH
Strict Press 5×3 Build in weight until you reach 80 % of 1 RM
*Do a set every 2 minutes.
WOD
FOR TIME
Diane with a twist!
30 Double Unders
21 Deadlifts (225/155)
30 Double Unders
21 HSPU
30 Double Unders
15 Deadlifts
30 Double Unders
15 HSPU
30 Double Unders
15 HSPU
30 Double Unders
9 Deadlifts
30 Double Unders
9 HSPU
30 Double Unders

STRENGTH
Strict Press 5×3 Build in weight until you reach 80 % of 1 RM
*Do a set every 2 minutes.
WOD
FOR TIME
Diane with a twist!
30 Double Unders
21 Deadlifts (225/155)
30 Double Unders
21 HSPU
30 Double Unders
15 Deadlifts
30 Double Unders
15 HSPU
30 Double Unders
15 HSPU
30 Double Unders
9 Deadlifts
30 Double Unders
9 HSPU
30 Double Unders

STRENGTH
Strict Press 5×3 Build in weight until you reach 80 % of 1 RM
*Do a set every 2 minutes.
WOD
FOR TIME
Diane with a twist!
30 Double Unders
21 Deadlifts (225/155)
30 Double Unders
21 HSPU
30 Double Unders
15 Deadlifts
30 Double Unders
15 HSPU
30 Double Unders
15 HSPU
30 Double Unders
9 Deadlifts
30 Double Unders
9 HSPU
30 Double Unders

Comments Disabled| |

Monday WOD 3/13/23

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

WOD 
FOR TIME
Row 2000 Meter
50 Wall Balls
Row 1000 Meter
35 Wall Balls
Row 500 Meter
20 Wall Balls
STRENGTH
Front Squat 5×5 @ 65 % of 1 RM
Rest as needed

WOD 
FOR TIME
Row 2000 Meter
50 Wall Balls
Row 1000 Meter
35 Wall Balls
Row 500 Meter
20 Wall Balls
STRENGTH
Front Squat 5×5 @ 65 % of 1 RM
Rest as needed

WOD 
FOR TIME
Row 2000 Meter
50 Wall Balls
Row 1000 Meter
35 Wall Balls
Row 500 Meter
20 Wall Balls
STRENGTH
Front Squat 5×5 @ 65 % of 1 RM
Rest as needed

Comments Disabled| |

Friday WOD 3/10/23

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

WOD
10 Rounds for Time
5 DB Bench Press
2 Wall Walks
5 Push Press (155/105)
STRENGTH
Bench Press 2 Rep Max
Build to a heavy double for the day.
Rest as needed*

WOD
10 Rounds for Time
5 DB Bench Press
2 Wall Walks
5 Push Press (155/105)
STRENGTH
Bench Press 2 Rep Max
Build to a heavy double for the day.
Rest as needed*

WOD
10 Rounds for Time
5 DB Bench Press
2 Wall Walks
5 Push Press (155/105)
STRENGTH
Bench Press 2 Rep Max
Build to a heavy double for the day.
Rest as needed*

Comments Disabled| |