WOD: #ZELOS Games Workout 1 (modified) (Time Cap 12 min) For time: 4-8-12-16-20Deadlifts (225/155) *Scale to 185/135Bar Facing Burpees STRENGTH: #Push Press:– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM. DROP SETS explanation:If
WOD: #Jafar 21-15-9 Thrusters (95/65lbs) Scale to 75/55lbs. *Non Barbell Use 50/35lbs DB’s Bar Facing Burpees Chest to Bar Pullups. *Scale to Pullups or Ring Rows Time Cap: 12 min STRENGTH: #Front Squat Establish a 5 Rep Max CASHOUT: 2-3 Sets 10 Barbell Front Rack
WOD: #Jasmine 5 Sets 21 Wall balls (20/14) 15/12 Calorie Echo Bike (18/15 Assault Bike) 9 Deadlift (275/185) *Scale to 225/155 or 185/135 *Rest 1:1 b/t sets or max 3 min *Competitor Target Time: Sub 2min *Time Cap per set: 3 min STRENGTH: #barbell primer
We will be doing the WOD and Strict Press and or Deadlift STRENGTH in class today. WOD: #full send friday Cap 15 min 10-20-30 Toes to Bar *Scale to Hanging Knee Raises Hang Power Cleans (135/95lbs) Scale to 115/75lbs Bar Facing Burpees STRENGTH: #Muscle Clean:Heavy
Kama’aina, local residents, your first session is FREE! Come on in and experience the WOD, LOVE, and ALOHA.