WORKOUT OF THE DAY, DECEMBER 21ST 2018


Published December 20, 2018


UPDATED HOLIDAY HOURS:   Sunday December 23rd 8-10am Open Gym (This is only for THIS SUNDAY), December 24th 6, 7, 8am Classes, 9-10:30am Open Gym.  December 25th - Closed.   December 31st 7am and 8am Classes, 9-10am Open Gym Only.  Jan 1st - Closed.  Please be respectful of Open Gym times and have your workouts complete and equipment put away by close. Mahalo! 

WOD:

#vader

3 Rounds: (15 Min Cap)

24/17 Calorie Row

21 Wallballs

18 Alternating Dumbbell Snatches

15 Lateral Burpees over DB or Bar

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

CASHOUT:

#body armor

3 "Giant Sets":

8 Bench Press Repetitions (Build up in load)

Max Strict Chest to Bar Pull-Ups

20 Weighted Sit-Ups

Rest as needed.

OPTIONAL OLY WORK:

On the Minute x 10:

1 Push Jerk
1 Split Jerk

All repetitions are taken from the rack. 
Percentages are based off best 1RM Split Jerk.

Set #1 - 50%
Set #2 - 55%
Set #3 - 60%
Set #4 - 65%
Set #5 - 70%
Sets #6-10 (5 Sets) - Build to a heavy complex for the day.

 

 

 


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