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Next Beach WOD!

20 August 2018

Next beach WOD will be THIS SUNDAY! 8/26 at 8am, Smith Point!

I know it's a little last minute, but we wanted to make sure the weather was perfect for us! Hope to see you there!

Today's WOD August 20, 2018

Strength - Back Squat

  • 6 - 70, 75, 80%
  • 4 - 75, 80, 85%
  • 2 - 80, 85, 90%

WOD - OTM x 11

  • 4 Front Squat
  • 3 Push Press
  • 2 Thrusters (135/95)

FRIDAY!

17 August 2018

Closing out the week with some Deads and a "quick" burner! Awesome week of training, we hope you had fun!

Today's WOD August 17, 2018

Strength - Work to a set of 7

  • Deadlifts (Tap-and-go)

WOD - 20 min AMRAP

  • 200m Run
  • 20/15 Cal row
  • 20 KB Swings (53/36)
  • 20 Wall Balls (20/14)

Odd Object

16 August 2018

Something different today! Adding in objects to our runs!

Today's WOD August 16, 2018

WOD - For Time:

  • 600m Run
  • 400m Sandbag Carry (80/40)
  • 200m KB Farmers Carry (53/36)
  • 400m Sandbag Carry
  • 600m Run

Post WOD - OTM x 10 mins

  • 5-8 Burpees onto plate
  • 10 G2OH

732-941-7995

15 August 2018

Fun barbell complex coming at you today! Try to hang onto the bar for ALL 12 movements!

Today's WOD August 15, 2018

Stength - 1 min on 1 min off x 5

  • 1 min plank
  • During Rest 8-12 Push ups

WOD - Every 6 mins 1 round x 5

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
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