WOD:

Aloha Friday LCF Ohana! We will be doing the #triple deque couplet WOD and the Deadlift Strength today in class.

#triple deque

This is the OPEN PREP version of today’s WOD. More than likely will see Wall Balls and Double Unders in the Open. This is a great WOD to work on both with built in “rest”.

Every 2:00 (10 sets)
20 Wall Balls (20/14)
50 Double Unders

RX+ Version

Every 4:00 (6 sets)
30 Wall Balls (20/14)
50 Heavy Double Unders
3/2 Legless Rope Climbs

STRENGTH:

#High Hang Muscle Clean + Jerk Balance:
– 3 sets of (3+3)
* Rest 60-90 seconds between sets

Click “Workout prep notes available” directly below for the full description

High Hang Muscle Clean
Jerk Balance

#Power Clean + Jerk:
– 2 sets @ 70-75% 1RM Clean
– 2 sets @75-80% 1RM Clean
* rest 60 seconds between sets *

#Deadlift
5×1 @80-90% 1RM Deadlift
– rest 60-90 seconds between sets –

OPTIONAL WOD 2:

3 sets
2 rounds
8 muscle up
80 yard sled push (light weight) 
-Rest 1:1 between sets-

Target Time each set: 3 minutes 

Time Cap each set: 5 minutes

OPTIONAL ROWING:

Row “VO2max””
3x (500m at fast pace, 250m at easy pace),
5x (100m at sprint pace, 1min rest),
1x (500m at fast pace, 250m at easy pace). 
No add’l rest b/t reps or sets
Total: 3500m

Notes: The 250m easy interval should be completed in the same (or less) time than the 500m fast interval.