Aloha LCF Ohana! Happy Monday. Today’s class focus will be WOD and then Back Squat/Front Squat Strength.

Great video below regarding our Strength work and percentages:

How to approach the percentages each day

WOD:

#blue sky

AMRAP 4 Minutes
1 Rope Climb (OR 5 Strict Pull-Up/Ring Row *1 second hold)
10 Push-Up
-rest 2 Minutes-

AMRAP 4 Minutes

5 Strict Pull-Up/Ring Row *1 second hold (OR 5 Banded Strict Pull-Up)
10 Strict Press 75lb/55lb) or 5 Strict Handstand Pushups
-rest 2 Minutes-

AMRAP 4 Minutes

10 Bent over Barbell Row
24 Air Squat (OR 10 Pistol Squats)
-rest 2 Minutes-

AMRAP 4 Minutes

5 Bent over Barbell Row
10 Push Press 95/65 or 5 Strict Handstand Pushups

Target 3-5 Rounds per set

Competitor Version below:

AMRAP 4 Minutes
2 Rope Climbs (OR 1 Pegboard)
16 Push Ups
-rest 2 Minutes-
AMRAP 4 Minutes
8 Strict Pull Ups
8 Strict Handstand push ups
-rest 2 Minutes-
AMRAP 4 Minutes
4 Muscle ups
16 Pistols (OR 32 Air Squats)
-rest 2 Minutes-
AMRAP 4 Minutes
4 Bar Muscle Ups
8 Handstand push ups

STRENGTH:

Back Squat
– 10 sets x 3 reps @84% 1RM Back Squat
* Rest 60-90 secs between sets

Front Squat
– 5 sets x 3 reps @89% 1RM Front Squat 
* Rest 60-90 secs between sets

OPTIONAL BARBELL CYCLING:

2 Rounds (1 Round every 15:00)
10 Power Clean and Jerks
-at 3:00-
10 Power Clean and Jerks
-at 6:30-
10 Power Clean and Jerks
-at 10:30-
10 Power Clean and Jerks
-start set 2 at 15:00-

*Start around 50% or 1RM and build no higher than 75% of 1RM

*Time Cap each set: sub 1 minute 30 seconds, 2 minutes, 2 minutes 30 seconds, 3 minutes

Optional 2nd Session WOD:

3 Sets
50’ Sled Push (heavy)
50’ Hand over Hand Sled Pull (heavy)
75’ Sled Push (heavy)
75’ Hand over Hand Sled Pull (heavy)
100’ Sled Push (heavy)
100’ Hand over Hand Sled Pull (heavy)
*Use to move at a steady pace, not for time
-Rest as needed between sets-