Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /www/wp-content/themes/Divi/includes/builder/functions.php on line 5812 Friday WOD 11/20/20 | CrossFit Ocean Isle Beach
(910) 579-9348

Friday Schedule: 6am/8am/9am with Open Gym available at 430pm

 

P1: 12 MIN EMOM
M1-5 Back Squats (75%)
M2-10 Windshield Abs w/DB (35/50)
M3-12 Alternating DB Snatches

P2: 10-9-8 Hang Power Cleans (95/135) 65/95) You Go/I Go
20 Burpees with Partner (together)
7-6-5 Front Squats (115/165) (85.135) You Go/I G0
20 Burpees with Partner (together)
4-3-2-1 Deadlifts (125/155) (105/135) You Go/I Go
20 Burpees with Partner (together)

SATURDAY:

“Filthy Fifty”

50 Box Jumps (24)

50 Jumping Pull Ups

50 Kettlebell Swings (1 Pood)

50 Walking Lunges (50 total steps)

50 Knees To Elbow

50 Push Press (45#)

50 Back Extensions (Supermans)

50 Wallballs (20# ball)

50 Burpees

50 Double Unders

P1: 12 MIN EMOM
M1-5 Back Squats (75%)
M2-10 Windshield Abs w/DB (35/50)
M3-12 Alternating DB Snatches

P2: 10-9-8 Hang Power Cleans (95/135) 65/95) You Go/I Go
20 Burpees with Partner (together)
7-6-5 Front Squats (115/165) (85.135) You Go/I G0
20 Burpees with Partner (together)
4-3-2-1 Deadlifts (125/155) (105/135) You Go/I Go
20 Burpees with Partner (together)

SATURDAY:

“Filthy Fifty”

50 Box Jumps (24)

50 Jumping Pull Ups

50 Kettlebell Swings (1 Pood)

50 Walking Lunges (50 total steps)

50 Knees To Elbow

50 Push Press (45#)

50 Back Extensions (Supermans)

50 Wallballs (20# ball)

50 Burpees

50 Double Unders

P1: 12 MIN EMOM
M1-5 Back Squats (75%)
M2-10 Windshield Abs w/DB (35/50)
M3-12 Alternating DB Snatches

P2: 10-9-8 Hang Power Cleans (95/135) 65/95) You Go/I Go
20 Burpees with Partner (together)
7-6-5 Front Squats (115/165) (85.135) You Go/I G0
20 Burpees with Partner (together)
4-3-2-1 Deadlifts (125/155) (105/135) You Go/I Go
20 Burpees with Partner (together)

SATURDAY:

“Filthy Fifty”

50 Box Jumps (24)

50 Jumping Pull Ups

50 Kettlebell Swings (1 Pood)

50 Walking Lunges (50 total steps)

50 Knees To Elbow

50 Push Press (45#)

50 Back Extensions (Supermans)

50 Wallballs (20# ball)

50 Burpees

50 Double Unders