WORKOUT OF THE DAY, JANUARY 2ND 2019

January 1, 2019 | LAHAINA CROSSFIT

Happy New Years!  Back to regularly scheduled hours!  FYI..we will be taking pictures tomorrow during some of the morning classes that will be used for our website improvements.  

WOD:

#air waker

AMRAP 20:

25/18 Calorie Row (20/15 Cal Bike or 400m Run)

50 Double-Unders

3 Rounds of "The Chief"

1 Round of "The Chief":

3 Power Cleans (135/95)  *If not at Rx, choose load you could lift for 20 Reps unbroken when fresh  **BeachFit will do 6 KB Swings

6 Pushups

9 Air Squats

CASHOUT: 

On the Minute x 6 Rounds:

30% of Max Kipping Handstand Pushups  (If no HSPU, complete 8-10 Strict DB Press)

3-3-2-2-1-1: Power Cleans  (Between 70-85% Load)


WORKOUT OF THE DAY, JANUARY 3RD 2019

January 2, 2019 | LAHAINA CROSSFIT

WOD:

#orange justice

Min 1: 10 Push Press + 10 Toes to Bar (95/65lbs) Rx+115/75lbs

Min 2: 200m Run

Min 3: 12 Box Jump Overs (24/20)

Min 4: :35 Sec DBall Hold or Front Rack Double KB Hold

CASHOUT:

#swoldier

1-5 Sets 

10 Lunge to Curl (5 Each Leg) (35/20lbs)

10 Banded Russian KB Swings 

 


WORKOUT OF THE DAY, JANUARY 4TH 2019

January 3, 2019 | LAHAINA CROSSFIT

STRENGTH:

On the 2:00 x 6 Rounds:

25% Max Ring Muscle-Ups or Pullups (*Scale to 5 Ring Rows with 1 second pause at top)

7-7-5-5-3-3 Front Squats  (Building load from approx 70-87%)

BeachFit will do:

AMRAP 12

10 KB Deadlifts

20 KB Goblet Squats

200m Row

WOD:

#bee knees

5 Rounds:

1:00 - Wallballs (20/14)

1:00 - Kettlebell Swings (53/35)

1:00 - Assault Bike (Sub Row if needed)

1:00 - Rest

CASHOUT:

1-3 Sets

50/35/20 Barbell Good Mornings (Rx+ GHD Hip Extensions)

20 Weighted Ab Mat Sit Ups (Rx+GHD Sit ups)

:30 L-Sit (If not doing at least :10 of L Sit, complete Hollow Body Hold

 


WORKOUT OF THE DAY, JANUARY 6TH 2019

January 5, 2019 | LAHAINA CROSSFIT

Join us for Sunday Open Gym from 8am-10am.

WOD:

#running mcghee (Teams of 2-You go, I go, Together)

AMRAP 22

5 Deadlifts (225/155lbs) Rx+275/185

13 Pushups

9 Box Jumps (24/20)

300m Run (Together)

Ex:

Partner 1 completes 5 Deadlifts, Partner 2 completes 13 Pushups, Partner 1 completes 9 Box Jumps, Both Run 300m Together

Partner 2 completes 5 Deadlifts, Partner 1 completes 13 Pushups, Partner 2 completes 9 Box Jumps, Both Run 300m Together

Continue in this fashion for the remainder of the AMRAP

 

 


WORKOUT OF THE DAY, JANUAY 7TH 2019

January 6, 2019 | LAHAINA CROSSFIT

WOD:

"DT"

5 Rounds: (12 Min Cap)

12 Deadlifts (155/105)  or RX+205/145 *Choose this load only if you were able to complete an entire round of this unbroken

9 Hang Power Cleans

6 Push Jerks

**BeachFit will do DB Deadlifts, DB Hang Power Cleans, DB Push Press

At the 15:00 on the clock the class will complete:

#stamina builder  (14 min Cap)

1-2-3-4-5-6-7-8-9-10:

Burpee Box Jump Overs

Toes to Bar (Scale to Hanging Knee Raises, Deadbugs, or Ab Mat Sit Ups)


WORKOUT OF THE DAY, JANUARY 8TH 2019

January 8, 2019 | LAHAINA CROSSFIT

STRENGTH:

#hspu + lunges

On the 2:00 x 5 Rounds:

40% of Max Kipping HSPU (Scale to 10 DB Push Presses)

50' Front Rack Dumbbell Walking Lunge  *Pick Weight* (50ft is approx 16 Lunges/8 per leg if space is limited)

WOD:

#fuller circle

For Time:

50/35 Calorie Assault Bike*

125 Double-Unders (Scale to 250 Singles)

2,000 Meter Row **

125 Double-Unders

50/35 Calorie Assault Bike

*If Bikes are all taken, we can do 50 Kettle Bell swings or 800m Run 

**If Rowers all being used, we can do 2000m Run

CASHOUT:

4 Rounds of a 2:00 Window:

15 GHD Sit-Ups (Scale to 20 Ab Mat Sit Ups - add weight if desired)

Time Remaining, Max DBall Hold (100/80)

No rest between rounds - 8:00 running clock.

 


WORKOUT OF THE DAY, JANUARY 9TH 2019

January 8, 2019 | LAHAINA CROSSFIT

STRENGTH:

#front squats

On the 1:30 x 7 Sets:

1 Pausing Front Squat
1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 - 55% of 1RM Front Squat
Set #2 - 60%
Set #3 - 65%
Set #4 - 70%
Sets #5+6+7 - Build to a Heavy Complex

WOD:

#satans whiskers

3 Rounds:

10 CTB Pull-Ups (Scale to Pullups or Ring Rows)

10 Front Squats (185/135)*

10 Barbell-Facing Burpees

*Stimulus wise, we are looking for a front squat loading that we are confident we could complete for 15+ repetitions unbroken, when fresh.

CASHOUT:

#body armor

1-3 "Giant" Sets:

8 Sumo Deadlifts - Video 
8 Kneeling Unilateral Press, each side - Video
25 Banded Good Mornings - Video 
50' Single Overhead Carry, each side - Video 
Rest 2:00 between sets.

Athletes are free to build in loading across all three rounds, with the intentions being that each set is completed not only unbroken, but completed with excellent technique.

 


WORKOUT OF THE DAY, JANUARY 10TH 2019

January 10, 2019 | LAHAINA CROSSFIT

WOD:

#layaway

AMRAP 15:

30 AbMat Sit-ups

20 x 10 Meter Shuttle Sprints (down is 1, back is 2)

10 Alternating Dumbbell Snatches (50/35lbs) Rx+70/50

CASHOUT:

#pump conditioning

10 Min to get as far as possible

10-20-30-40-50

Russian KB Swings (70/53lbs)

Pushups (Can be done from knees if needed)


WORKOUT OF THE DAY, JANUARY 11TH 2019

January 10, 2019 | LAHAINA CROSSFIT

WOD:

#task priority fight gone bad

3 Rounds:

30 Wallballs (20/14lbs)

30 Box Jumps (24/20)

30 Sumo Deadlift High Pulls (75/55) Rx+95/65lbs **BeachFit will do KB High Pull

30 Shoulder to Overhead (75/55) Rx+95/65lbs **BeachFit will do KB Push Press

30/21 Calorie Row (Bike 25/16 Cal)

Rest 2 Minutes

CASHOUT:

#flush

20:00 Recovery Bike

On the 5:00, 10:00, 15:00, and 20:00:

15 Weighted Hip Extensions *Choose load but on the lighter side

Max Effort L-Sit 


WORKOUT OF THE DAY, JANUARY 14TH 2018

January 13, 2019 | LAHAINA CROSSFIT

WOD:

#double date

AMRAP 15:

15 Hang Power Snatches*  95/65lbs (Rx+115/80)

60 Double-Unders

15 Overhead Squats** 95/65lbs  (Rx+115/80

30/21 Calorie Row (25/16 Cal Bike)

*BeachFit will do DB Power Snatch

**BeachFIt will do DB Goblet Squat

At the 20:00 on the clock, start

#stamina builder

3 Rounds:

21 Dumbbell Front Squats (50's/35's) *Can also use barbell from WOD

21 Kipping Handstand Pushups (Scale to Inverted HSPU, Hand Release Pushups or DB Push Press )

Modify the handstand pushups today to a count that we are confident we could complete in at most 3 sets on the first round. Options as recommendations:

15 Repetitions per round
10 Repetitions per round

OPTIONAL OLY WORK:

#power snatch

Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%): 
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

 

 


WORKOUT OF THE DAY, JANUARY 15TH 2018

January 14, 2019 | LAHAINA CROSSFIT

The 2019 Reebok CrossFit Open starts February 21st!! Click HERE to learn more about the Open and to get signed up.  This is for EVERYONE with scaled and Rx divisions. We will announce our Open Scoring Schedule in the coming weeks. 

WOD:

#chain reaction

3 Rounds:

21/15 Calorie Assault Bike

7 Toes to Bar (Scale to hanging knee raise or abmat sit ups)

7 CTB Pull-Ups (Scale to Pullups or Ring Rows)

7 Bar Muscle-Ups (Scale to 14 Dips)

Directly into...

3 Rounds:

9 Power Cleans (135/95lbs) Rx+175/115lbs

9 Push Jerks

**Scale/BeachFit to DB Power Cleans and DB Jerks (50/35lbs)

**Beginner scale to DB Deadlifts and Pushups on Dumbbells

CASHOUT:

#accessory

1-2 Rounds:

:30s Single Arm OH Hold (left arm) 

15 GHD Sit-Ups (Scale to Hollow Rocks)

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups

:30s Double KB FR Hold

15 GHD Sit-Ups

ADDITIONAL GYMNASTICS COOLDOWN:

10:00 Effort on Athlete's Choice:
Bike, Row, Ski, or Run

On the 2:00 - 30% of Max Ring Muscle-Ups
On the 4:00 - 40% of Max Ring Muscle-Ups
On the 6:00 - 50% of Max Ring Muscle-Ups
On the 8:00 - 40% of Max Ring Muscle-Ups
On the 10:00 - 30% of Max Ring Muscle-Ups

 


WORKOUT OF THE DAY, JANUARY 16TH 2018

January 15, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

Every 2 Minutes for 12 minutes, complete:

Set 1:  2@83%

Set 2:  2@83%

Set 3:  2@85%

Set 4:  2@85%

Set 5: 2@87%

Set 6:  2@87%

BeachFit will do:

AMRAP 13

10/8 Cal Bike

12 Squats (add weight - Goblet if desired)

14 Plank Taps (7 per side)

WOD:

#frankthetank

In a 5:00 Window…

50 Wall Balls (20/14)

Time remaining, AMRAP:

12 Deadlifts (185/135)*  (BeachFit will do KB Deadlifts)

12 Barbell Facing Burpees

Rest 5 minutes

In a 5:00 Window…

35 Wall Balls (20/14) 

Time remaining, AMRAP:

12 Deadlifts (225/155lbs)* (BeachFit will do KB Deadlifts)

12 Barbell Facing Burpees

Rest 5 minutes

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

12 Deadlifts (275/185)* (BeachFit will do KB Deadlifts)

12 Barbell Facing Burpees

*We want to choose our deadlift weights accordingly to match the stimulus of the workout.
Part #1 – A weight we could deadlift for 25+ repetitions unbroken, when fresh.
Part #2 – A weight we could deadlift for 20+ repetitions unbroken, when fresh.
Part #3 – A weight we could deadlift for 15+ repetitions unbroken, when fresh.

 

 

 


WORKOUT OF THE DAY, JANUARY 17TH 2018

January 16, 2019 | LAHAINA CROSSFIT

WOD:

#db lungster partay

2-4-6-8-10-12 DB Lungster (35/20lbs)

15 KB Swings (70/53lbs)

20 Ab Mat Sit ups

200m Run

1 Lungster = DB Front Rack Right Step Back Lunge + DB Front Rack Left Step Back Lunge + DB Thruster

Ex: 2 DB Lungster, 20 Russian KB Swings, 20 Ab Mat Sit Ups, 200m Run...4 DB Lungster, 20 Russian KB Swings, 20 Ab Mat Sit Ups, 200m Run...

CASHOUT:

#gun show (mahalo jtm_fit)

2-4 Sets (All four exercises back to back and Pushps is 1 Set)

:8 Second Supinated (palms up) ISO DB Curl Hold

8 Supinated DB Curls (both together

8 Hammer DB Curls (both together)

:8 Second Hammer DB Curl ISO Hold 

Then max pushups on DBs after each round


WORKOUT OF THE DAY, JANUARY 18TH 2018

January 17, 2019 | LAHAINA CROSSFIT

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)


WORKOUT OF THE DAY, JANUARY 21ST 2018

January 20, 2019 | LAHAINA CROSSFIT

Make it a great week LCF fam!!  

The 2019 Reebok CrossFit Open starts February 21st!! Click HERE to learn more about the Open and to get signed up.  This is for EVERYONE with scaled and Rx divisions. We will announce our Open Scoring Schedule in the coming weeks. Visitors welcome to participate!

STRENGTH: (20 min for both)

#deadlifts 

7 sets of 2

1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 73%
1 Set of 2 Reps @ 76%

Use the final (4) sets to build to a heavy set of 2 repetitions, aiming to finish between the 82-86% range.

#push press

5 Sets of 3 Repetitions

Start at 75% of our estimated 1RM Push Press, and steadily build from there.

BeachFit will do:

15 AMRAP

200m Run

10 KB Swings

10 Air Squats

10 Push Ups

WOD:

#go fish

For Time:

1,000 Meter Row (Sub 1000m Run or 50/30 Cal Bike)

Directly into…

3 Rounds:

21 Deadlifts (BeachFit will do KB Deadlifts

15 Barbell-Facing Burpees

9 Push Jerks (KB Push Press)

Rx Barbell – 135/95lbs (Rx+155/105)

*Choose load you could do 15+ Jerks with when completly fresh

CASHOUT: 

#du and hspu

Not for Time:
40 DU + 60% of Max Strict HSPU
40 DU + 50% of Max Strict HSPU
40 DU + 40% of Max Strict HSPU
40 DU + 30% of Max Strict HSPU
Directly into…
40 DU + 60% of Max Kipping HSPU
40 DU + 50% of Max Kipping HSPU
40 DU + 40% of Max Kipping HSPU
40 DU + 30% of Max Kipping HSPU

**If we do not yet have handstand pushups consistently yet, we can modify these movements while preserving the repetition scheme.
For strict HSPU - use strict pushups.
for kipping HSPU, let's use dumbbell push presses, choosing a load we believe we could complete 15-20 unbroken repetitions with, when fresh.


WORKOUT OF THE DAY, JANUARY 22ND 2019

January 22, 2019 | LAHAINA CROSSFIT

WOD:

#layup

For Time:

25-20-15-10-5:

Box Jump Overs (24"/20")
Toes to Bar  (Scale to Hanging Knee Raises or Ab Mat Sit Ups)

Directly into...

5-10-15-20-25:

Hang Power Snatch (75/55) *Scale to Hang Power Clean **BeachFit will do Plate Ground to Overhead
Wallballs (20/14) 

Rest as needed up to 5 min, then...

#midline

Nor for Score:

Accumulate 1:30 in an L-Sit  *Scale to Hollow Body Hold

Accumulate 3:00 in a Weighted Hip Extension *Scale to Superman Hold

*Athletes can break up time totals however they see fit, alternating movements as they would like to. On the weighted hip extension, choose a loading that we are confident we could support for at ~1:00, if we absolutely went for it. Strong places to start would be 25# for males, and 15# for females.

CASHOUT:

#conditioning

Not for Score:

On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row
On the 11:00 - 15/12 Calorie Row
On the 12:00 - 15/12 Calorie Row

**If a rower is not available, equal calories on a Ski Erg or bike is acceptable. 

 


WORKOUT OF THE DAY, JANUARY 23RD 2019

January 22, 2019 | LAHAINA CROSSFIT

Congrats to Coach Amy and Caleb on their wedding! Cheers to a lifetime of happiness and awesome WODs!  

WOD:

#stamina squating

On the 2:00 x 5 Rounds:

3 Front Squats  (BeachFit will do 5 KB Goblet Squats + 10 KB Goblet Alternating Lunges)
6 Back Squats
**25-50' Handstand Walk**

Round #1 - 55% of 1RM Front Squat
Round #2 - 60% of 1RM Front Squat
Rounds #3+4+5 - 65% of 1RM Front Squat

The actual distance comes second to that stimulus. We can turn this into a shorter walk, or, turn this into practice until the 1:30 mark on the clock of that specific window. In terms of practice, it can be handstand walk attempts, or one of the following drills below:

Handstand Hold Weight Shifting - Video

Box Shoulder Taps - Video

Wall-Facing Handstand Hold

Plank Hold

WOD:

#girl power

AMRAP 18:

21/15 Calorie Assault Bike  (Rower 30/21 Cal)

3 Rounds of "CTB Cindy" 

5 Chest to Bar Pullups (Scale to Pullups or Ring Rows)

10 Pushups

15 Air Squats

5 Squat Cleans  185/135lbs or 205/145lbs or (Rx+225/155) **BeachFit will do 10 KB Swings

CASHOUT:

#body armor

1-3 Supersets:

:30s Kettlebell Front Squat Hold

10 Kettlebell Bent Over Rows (each side)- Video

50 Banded Pull-Aparts- Video


WORKOUT OF THE DAY, JANUARY 24TH 2019

January 24, 2019 | LAHAINA CROSSFIT

WOD:

#10Roundfight

10 Rounds for time:

10 Alternating DB Snatch (50/35lbs) Rx+70/50

100m Run 

15 Russian Kettle Bell Swings (70/53lbs)

*Rest 60 Seconds after each round

CASHOUT:

#accessory

2-4 Rounds

:40 DB Alternating Curls (20/15lbs) Rx+25/20

:20 Rest

:40 DB Skull Crushers

:20 Rest 

:40 Plank or Banded Plank

:20 Rest

 

 


WORKOUT OF THE DAY, JANUARY 25TH 2019

January 24, 2019 | LAHAINA CROSSFIT

6am ladies (and Coach TR) always take the best pics! 

WOD:

#top down

With a 12:00 Time Cap:

25 Barbell-Facing Burpees

25 Squat Snatches 95/65lbs (Rx+115/80) **Scale to Hang Squat Clean

25 Barbell-Facing Burpees

In time remaining until the 12:00 cap, establish:

1-Rep High Hang Snatch **Scale to Hang Squat Clean

**BeachFit will do AMRAP 12

25 Burpees

25 Goblet Squats

300m Run or Row

Rest up to 5 minutes, then..

2-4 Sets of 

15/12 Cal Row or Bike

50ft Dumbbell Walking Lunge (DB's at Side) (50/35lbs) *16 Stationary Alternating Lunges if no room for walkings

15/12 Cal Row or Bike

Rest 1 min

CASHOUT:  

50 GHD Sit-Ups (Scale to Weighted Ab Mat Sit Ups 35/20lbs)

75 Ab Mat Sit Ups

100 Banded Good Mornings

**Cut reps in half if needed


WORKOUT OF THE DAY, JANUARY 28TH 2019

January 27, 2019 |

WAY TO GO THIS WEEKEND COACH TOM!

STRENGTH:

On the 1:30 x 6 Sets:
Set #1 - 3 Reps @ 75%
Set #2 - 2 Reps @ 80%
Set #3 - 1 Rep @ 85%
Sets #4+5+6 - 1 Rep @ 90-94%
After each set, complete 25% Strict HSPU

All percentages are based off of 1RM Front Squat, and all sets are taken from the rack.

WOD:

"Life Jacket" Part #1
AMRAP 5:
27/21 Calorie Row
27 Thrusters (115/80) (A thruster load we could complete 20 repetitions with unbroken, when fresh.)
27 Chest to Bar Pull-Ups

Rest 5:00

"Life Jacket" Part #2
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65) (A thruster load we could complete 25 repetitions with unbroken, when fresh.)
21 TTB

Rest 5:00

"Life Jacket" Part #3
AMRAP 5:
15/12 Calorie Row
15 Thrusters (75/55) (A thruster load we could complete 30 repetitions with unbroken, when fresh.)
15 Pull-Ups

CASHOUT:

On the Minute x 10:
20 Double-Unders
1 "Cluster"

Start at 65% of 1RM Clean and Jerk, aiming to build in each minute.


WORKOUT OF THE DAY, JANUARY 29TH 2019

January 28, 2019 | LAHAINA CROSSFIT

WOD:

#hangnail

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell-Facing Burpees

15 Deadlifts (245/165) Rx+275/185lbs

On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.

CASHOUT:

#midline

Not for Score, 2 Rounds:

:30s Single Arm OH Hold (left arm) 

15 Weighted Ab Mat Sit ups (Rx+GHD Sit-Ups)

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups

:30s Double KB FR Hold

15 GHD Sit-Ups

 


WORKOUT OF THE DAY, JANUARY 30TH 2018

January 30, 2019 | LAHAINA CROSSFIT

Some of the amazing athletes at the NorCal Masters.  A bunch of pretty fit "old fellas"!  Ha!  Thanks again to TJ's Gym and their members for putting on a great comp.

Just wanted to also give a shout out to our amazing Lahaina CrossFit members. I ran into approximately 20 people at this competion that had previously visited Lahaina CrossFit and the one thing they all said was how much fun they had working out at LCF and how our members were so nice and welcoming.  Thanks for sharing the Aloha guys! 

STRENGTH:

#back squat

5 Sets of 2 Reptitions every 2 minutes for 10 min:

*7 second descent, 3 second pause in bottom. 

Set #1 - 60%
Set #2 - 62% 
Set #3 - 64%
Set #4 - 66%
Set #5 - 68-70%, based on feel.

This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

**Beachfit will do the same but as a heavy goblet squat with Kettlebell**

WOD:

#after party

1-2-3-4-5-6-7-8-9-10: DB Front Squats (50/35lbs) Barbell would be 115/75lbs

30 Double-Unders after each round (Scale to 60 Single unders or 6/4 Cal Ski Erg)

CASHOUT:

#odd object conditioning

1-3 Rounds:

150' DBall Walk (150/100)

21 Kipping Handstand Pushups (Scale to 21 Hand Release Pushups)

400m Run 

 


WORKOUT OF THE DAY, JANUARY 31ST 2018

January 30, 2019 | LAHAINA CROSSFIT

WOD:

#missing piece

50-40-30-20-10

Plate Ground to Overhead (45/25lbs)

Ab Mat Sit Ups

600m Run, 400m Run, 200m Run, 400m Run, 600m Run

Ex: 50 Plate Ground to Overhead, 50 Ab Mat Sit ups, 600m Run

CASHOUT:

#gun show 

3-4 Rounds

Superset

10-12 DB Bicep Curls (25/15s or more)

10-12 DB Skull Crushers 

25 Banded Pullaparts