Aloha Family! We will be doing the WOD and #front squat STRENGTH today in class.

WOD:

#the iron giant

5 Sets (1 Set every 5 minutes)
16 Alternating Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm) Rx+50ft
7 Burpee Pullups (Rx+ 7-10 Bar Muscle ups)
16 Alternating Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm) Rx+50ft

Target time each set: sub 2 minutes 3 seconds

Time Cap each set: 3 minutes 30 seconds

Stimulus is moderate to moderate high intensity. Find a balance between intensity and recovery time. Goal is to achieve similar rounds times and avoid burning out on a set, resulting in slower times for later rounds. We should be aiming for roughly 90 seconds or less of rest on each round.

STRENGTH:

#Snatch Grip Push Press:
– 5×5. Build-in weight each set. ( Between sets perform 10 push-ups.)
* Rest 60-90 seconds between sets *

#Pause Front Squat:
– 4×5. Keep these a little “lighter”. (12/10 cal on assault bike for three total sets. SPRINT)
* rest 60-90 seconds between sets * *Use Approx 50-60% of 1RM Front Squat

OPTIONAL ODD OBJECT FUN:

2 Sets
15/12 Calorie Ski
75’ Sled Push (Heavy) *Heavy enough that can’t run but don’t break
15/12 Calorie Ski
150’ Farmers Carry (Heavy)
15/12 Calorie Ski
75’ Sled Push (Heavy)
15/12 Calorie Ski
-Rest 1:1 b/t sets-