Workout of the Day

WOD: #candy canes For time: 50 Strict Handstand Push Ups Target time 3 min Time Cap 7 min This is a classic test of upper body gymnastic pressing ability. We want to test your capacity here and find out how much muscle endurance you’ve built in

WOD: 90 Wall Balls (20/14)30 Toes to Bar30 Chest to bar Pull-ups30 Deadlifts (315/225) *Scale to 275/185 Competitor Target Time: 9-10 minutes Time Cap set: 16 minutes Scale/Open 75 Wall Balls 25 Toes to Bar 25 Chest To Bar Pullups 25 Deadlifts #2 Snatch Pulls

WOD: #hold onto your butts 30 Power Cleans (115/80) *Scale to 95/65lbs30 GHD Sit Ups *Scale to Ab Mat Sit ups30 Box Jumps (24/20)30 Shoulder to Overhead (115/80)  30 Box Jumps (24/20)30 GHD Sit Ups30 Power Cleans (115/80)-Rest 5:00-20 Power Cleans (135/95) *Scale to 115/75lbs20 Medball

WOD: #where’s happy hour 2 Rounds 100/80 Cal Bike Erg (or 70/50 Cal Assault Bike) 80 KB Swings (70/53lbs) 60 Plank Taps (R/L=2) 40 DB Bench Press 50/35lbs (From Floor or Bench) *If want to do single arm DB Press do 10 R/10L until you

WOD: #big pile of sh.. 24-18-12-6Wall Balls (30/20) *scale to 20/14lbsDumbbell Snatches (50/35)-rest 5 minutes- For Time:60 Wall Balls (30/20) *If scaled to 20/14lbs do 90 Wall Balls60 Dumbbell Snatches (50/35) Workout 1 Target time: 5-7 minutes Time cap: 8 minutes Workout 2 Target time: 6-8

WOD: #trex AMRAP 14 Minutes7 Rounds77 Double Unders (150 Single Unders)11 Deadlifts (225/155)7 Strict Handstand Push Ups (Scale to kipping or Inverted HSPU)-In remaining time-Max Ring Muscle Ups (Goal is 25 Reps) *Scaled Version: AMRAP 14 Minutes6 Rounds30 Double Unders (OR 60 Single Unders)9 Deadlifts

Aloha LCF Ohana! Below is our program as written and recommended order. Today is a lot of work! For our class we will be doing #cleaver girl WOD and Back Squat strength. WOD: #jurassic park Every 5 Minutes (6 sets)30/24 Calorie Row30/24 Calorie Assault Bike-At

WOD: #Back in Black AMRAP 3 Minutes 30 GHD Sit Ups3/2 Legless Rope Climbs (9/6 Strict Pullups)Max Strict Handstand Push ups– Rest 1 minute, then repeat until 63 reps of Strict Handstand Push Ups are complete – (Can scale to 30 Reps Strict and 30 kipping

WOD: #xmas shopping AMRAP 20 75 Double Unders (100 Single Unders) *Scale 12/9 Ski Erg 50 Air Squats 25 Kettlebell Swings (53/35lbs) Rx+ 70/53lbs *Rx is Russian but Athletes choice for American swings if desired *At the 0:00, 5:00, 10:00 and 15:00 complete a 200m

We will be doing the WOD first and then the cleans in the class today. WOD: #thunderstruck For time:2000m Row100 Thrusters (45/35)50 Chest to Bar Pull Ups-Rest til 20:00-For time:15 Bar Muscle ups25 Thrusters (135/95)500m Row Open Prep Option:4 Rounds250m Row25 Thrusters (45/35)15 Chest to