WOD

Sunday


Sunday Endurance Creed Teams of 2 10 Rounds for Time 20/16 Calorie Bike or Row 20 Air Squats 10 Handstand Push-ups 10 T2B 100m Run together 9:30 Strength Bent Over Barbell Row 4x8-10 Conditioning Dwight AMRAP 15 10 Air Squats 5 Handstand Push-ups 5 T2B 100m Run

Friday


Friday Strength Push Press 3x8 Push Jerks 3x6 Conditioning Brawny Amrap 5 7 C2B Pull-ups 7 Shoulder to Overhead 135/95 -1 min rest- Amrap 5 9 Pull-ups 9 Ring Dips -1 Min Rest- 50 Deadlift 135/95 Core Suitcase carry 4x150’ each side V-sit hold 4x1:00

Thursday


Thursday Cool Whip Teams of 2 1000m Row Buy in -then- 5 Rounds 2x100’ Sled Drag 135/100 40 Sit-ups 40 Suitcase DB Lunges 50/35 -then- 1000m Row Cash out *30 minute time cap

Wednesday


Seaside is happy to announce the date of the next seaside social.  Clear your calendar  and join us for cocktails, Hor D’oeuvres, music and fun September 14th at Cork Wine and Tapas ( Taber room) Wednesday Strength Snatch Grip RDL 3x10 Conditioning Large Marge AMRAP 16 21 Wallballs 20/14 14 Alt FR Reverse Lunge Steps 115/85 7 Power Snatch 115/85 100m Run Accessory SA Seated DB Press 4x8e arm DB Hammer Curls 4x8

Tuesday


Tuesday Strength Clean Extensions 3x4 @70-85% Squat Clean Power Clean 4x3 @70-80% Power Clean Conditioning Bonzai AMRAP 9 10 Burpee Over Bar 10 Hang Power Clean 115/85 30 Double-unders Core Weighted plank 4x1:00 Bird Dogs 3x10 each side

Monday


Monday Strength Front Squat 4x10 @50-65% Conditioning Higgins 800m Run 12 T2B 10 Box Jumps 24/20 600m Run 12 T2B 10 Box Jumps 24/20 400m Run 12 T2B 10 Box Jumps 24/20 Accessory Lateral Box Step Ups 3x15e Leg IYTW 3x4

Sunday


Endurance: Tooty 2 Rounds: 30 Burpee 50 MB squat cleans 20/14 600’ OH Plate Walks 45/35 50 Kettle-bell swings 53/35 50 Walking Lunges 30 MB twists 20/14 (hard count) 9:30 Strength Incline DB Press 4x12 Conditioning Blanch 3 Rounds for time: 7 Chest to Bar Pull-ups 14 Front squats (115/85)

Friday


Friday Strength Power Snatch 4x3 (light, emphasis on form) Conditioning “Nancy” 5 Rounds 400m Run 15 Overhead Squats 95/65 Accessory Lateral Shoulder Rotations 4x10 each arm Plate Front Raises 4x8-12

Thursday


Teams of 2 Weekend at Bernie’s  100/80-80/64-60/48-40/32-20/16 calorie Bike *20 Deadlift 225/155 after each AB round 30 minute time cap

Wednesday


Wednesday Skill Work Row 4x25/20 Calories Conditioning Bueller 5 Rounds for Time 5 Box Jumps 30/24 6 Chest to Bar Pull-ups 20 Double-unders Accessory Palloff Press 4x12 each side Suitcase Carry 4x150’ each side

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