Workout of the Day

WOD: #boats and toes 50-40-30-20-10 (40-32-24-16-18) Cal Row/Erg Bike/Ski 40-32-24-16-18 (36-28-20-14-6) Assault Bike 800-600-400-200-200 Run 25-20-15-10-5 Toes To Bar. *Scale to Hanging Knee Raises or Ab Mat Sit Ups 10-8-6-4-2 Power Snatch (155/105) *Scale to 135/95 or 115/75lbs **Rx+185/125 **BeachFit will do DB Snatches 50/35lbs

#sweaty mess 0-5 MIN: 500m Row 25 Wall Balls (20/14lbs) 20 Grasshoppers/Mountain Climbers(R/L=2) OR 10 Paralette Pass Throughs – Forward and Back =2 5-10 MIN: 500m Ski or Bike Erg 25 Wall Balls 20 Grasshoppers/Mountain Climbers (R/L=2) OR 10 Paralette Pass Throughs – Forward and

We will be doing WOD and then Athlete can choose which STRENGTH piece they wish…some, all or none. WOD: AMRAP 20 #rankel 6 Deadlift (225/155lbs) 7 Burpee Pullups 10 American Kettle Bell Swings (70/53lbs) *Scale to 53/35lbs 200m Run (400m Erg Bike, 250m Row) STRENGTH:

Aloha! We will be doing the WOD and Squat Cleans for STRENGTH in class today. WOD: #lewis 8 Sets (1 set every 3 minutes) **Competitor/Open Gym 10 Rounds 15/12 Calorie Row *Scale to 12/10 Approx :40 Seconds *Odd Sets: 12-15 Power Snatches (95/65) *Scale to

WOD: #elway 3 Sets (Competitor/Open Gym 4 Sets) 50 Double Unders *75 Single Unders 5 Power Cleans (155/105) Rx+205/145lbs 10 Handstand Pushups *Scale to 10 Strict DB Press or 10 HR Pushups (Rx+50’ Handstand Walk) 50 Double Unders 5 Power Cleans (155/105) -Rest 1:1 b/t

WOD: #full send friday 21-18-15-12-9-6-3 Thrusters (95/65) Rx+*115/75lbsChest to Bar Pull Ups *Scale to Pullups, Ring Rows or Barbell Rows Time Cap 16 min Competitor Target time: 9 min STRENGTH: #front squat Build up to a “heavy” 3 Rep for the day OPTIONAL OLY STRENGTH:

WOD: #giddy up (25min Cap) 4 Rounds for time: 400m Run (800m Bike Erg, 500m Row, 30/21 Cal Bike) 25 Russian KB Swings (53/35lbs) 20 Barbell Back Squats (95/65lbs) *Can sub 20 Alternating Back Rack Lunges 10R/10L 15 Lateral Barbell Burpees CASHOUT: 2 Rounds 10

Aloha LCF Ohana. We will be doing the WOD and Front Rack Box Squats in class today. WOD: #air bud AMRAP 14 Minutes: 7 Rounds77 Double Unders (115 single unders) Ski Erg 10/7 Cal11 Deadlifts (225/155) Scaled 185/ 125lbs7 Strict Handstand Push Ups *7 Inverted

WOD: #little giants 2 Sets: (*Competitor 3 Sets – Open Gym) 20/16 Calorie Row *14/11 Cal Assault Bike 20 Hang Double Dumbbell Squat Cleans (50s/35s) *Scale to 35/25lbs 40 Pushups *Scale to Elevated Pushups or cut number in half to 20 20 Hang Double Dumbbell

We will more than likely only have time for WOD and 1 Strength Movement in class. WOD: #Thor Every minute on the minute for 10 min: Min 1 : 10 Toes to Bar *Scale to Hanging Knee Raise Min 2: 15/10 Cal Bike, Row, Ski