img

By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JANUARY 18TH 2018

WOD:


#sea legs


In a 15:00 Time Cap:


2 Rounds:


30/21 Calorie Row  (*Cal Bike 25/16)


25 Box Jump Overs (24"/20")


20 Front Squats (135/95)  *Should be a load you could do 21 Reps in row fresh  **BeachFit will do DB Squats


After the 2 Rounds you have 2 Options...BeachFitters will keep going and complete WOD as a 15 AMRAP...OR...


Time Remaining in the 15:00 Cap:


Build to a 1RM:


1 Squat Clean


1 Hang Squat Clean


1 Jerk


CASHOUT:


#skill conditioning


Alternating "On the 2:00" x 16 (4 Rounds):


Minutes 0:00-2:00:


50' Barbell OH Walking Lunge (Choose load, can build each of the 4 Rounds)  *Scale to Front Rack Lunge.   If non traveling with bar complete 16 Total Reps, 8 per leg)


Minutes 3:00-4:00:
50' Handstand Walk (Scale to Bear Crawl)
2 Rope Climbs (15') (Scale to 6 Chest to Bar Pullups, Pullups or Ring Rows)