Workout of the Day

WOD: #monday Every 5:00 for 30:00 100 Double Unders (150 Single Unders) 20 DB Deadlift 50/35s 500/450m Ski or Row *1000/900m Erg Bike or Assault Bike *You can go outside or between the legs on the DB DL today. If you’re not finishing with more

Happy Aloha Friday! Quick Scheduling note: There will be the 4pm class BUT here will be no open gym at 5pm TODAY (Friday 4/29) due to the gym being used for a private event. Mahalo! WOD: #getting fit AMRAP 10 3 Wall Walks *Scale 5

WOD: #super freak For Time: 200/160 Calories on Rower, Bike Erg or Ski Erg 140/112 Cal Assault Bike* Every 3:00 min (including 0:00) until completion 15 Air Squats 10 Pushups 5 Pullups *Ring Rows *Scale to 12 Air Squats, 8 Pushups, 4 Pullups CASHOUT: 2-3

We will be doing WOD and STRENGTH in class today. WOD: #lunge city 3 Rounds (16 min cap) 100′ S-DB Lunge OH Lunge (50/35lbs) 30/20 Calories on Echo/AAB (40/30 Cal Row/Erg) 2:00 Rest *Switch arms at the 50′ mark on the Lunges. Don’t try to

WOD: #snatch AMRAP 20 10 Power Snatch 75/55 *Scale to DB Power Snatch 50/35 or Plate Ground to Overhead 45/35lbs 30 Double Under *45 Single Under or 5/4 Ski Erg 100m Row *6/4 Cal Assault Bike *Increase Row by 100m each round *Increase Bike by

#move steady Every 5:00 for 20:00 15 Double DB Front Squats 50/35s *Scale to 35/25s 200m Run 15 Double DB Power Cleans 50/35s *Scale to 35/25s 10 Burpee Pull Ups *Get each round done in 3-4 mins, then just match efforts round after round. The

Aloha Friday! Strength will be optional today after both parts of the WOD. WOD: #friday yall (12min) For Time 10-8-6-4-2 Ring Muscle Ups *Scale to Burpee Pullups Thrusters Rx 145/100 *Scale to 115/75lbs *Rx+185/125 Get out of your comfort zone on the thrusters! At the

WOD: #courtesy flush Every 5:00 for 25:00 (5 Rounds) 200m Run *400m Erg Bike 45 Double Unders (65 Single Unders) *6 Cal Ski 250/200m Row *15/10m Cal Assault Bike 15 Air Squats CASHOUT: #z-press Every 2:00 for 12 min 10-10-5-5-5-5

WOD: #hump day fun (20 min Cap) For Time: 30 Power Cleans (95/65) *Scale to 75/55 Rx+115/75lbs 30 Strict HSPU *Scale to Kipping OR Barbell Push Press 30 DB Box Step Overs 24/20″ 50/35s *Scale to Step Ups or Overs w/o weight Rest 3:00 min

WOD: #decesions Partition any way 14 Min Cap For Time 1200m Run 18 Hang Squat Cleans (165/115lbs) Rx+ 185/125 9 Deadlifts At the 20:00…. AMRAP 6 Climb the Ladder 4 OH Walking or (Alternating) Lunge Steps w/ Plate 45/25 *35/25 4 Burpees to Target 6″