Aloha LCF Ohana! One more week and back to regular schedule with MORE hours! Today’s -Wednesday (7/31) – schedule is 6AM,7AM,8AM,9AM Classes and Open Gym – closing at 10AM for the morning. There will be a 4PM, 5PM, and 6PM Evening class.  Our apologies for the interruption in schedule.  We appreciate your flexibility!  

STRENGTH:

#clean deadlifts (Every :90 for 9 minutes)

7 Sets of 1 

Tempo: 7 Seconds Up, 7 Seconds Down

*Keep the hook grip on to simulate how we would typically clean

Set 1: 40% of 1 Rep Max Clean
Set 2: 45%  
Set 3: 50% 
Set 4: 55%
Sets 5-7: 60%

Beachfit can do either 2DB’s or 2KB’s

WOD:

#ninja turtle

5 Rounds, Every 4 Minutes:

3 Bar Muscle-ups (Scale to Banded or Jumping Bar Mups or 6 Chest to Bar Pullups or Pullups)

6 Toes to Bar  (Scale to Knees to Elbow or waist

9 Deadlifts (225/155) (Scale to approx 50-55% of 1Rm) 

15/12 Calorie Assault Bike (21/15 on Row)

*Looking for each round to take approx 2:30. 

*Looking for unbroken reps on deadlifts.