WORKOUT OF THE DAY, JUNE 4TH 2021

Aloha! Class will be doing #Mount Rushmore WOD and CASHOUT in class. This week was tough! Listen to your body. Remember – what is listed is the competitor/games track. Do only what you feel up for.

WOD:

#Mount Rushmore

50/40 Calorie Assault Bike (70/55 Cal Row)
42-30-18
Wall Balls (30/20)
Toes to Bar
50/40 Calorie Assault Bike (70/55 Cal Row)

Target time 12-14 min. Time Cap 20 min

Competitor Version (Open Gym)

50/40 Calorie Assault Bike (70/55 Row)
42-30-18
Wall Balls (30/20)
Toes to Bar
50/40 Calorie Assault Bike
-Rest 5 Minutes-
25/20 Calorie Assault Bike (35/30 Cal Row)
21-15-9
Wall Balls (30/20)
Toes to Bar
25/20 Calorie Assault Bike (35/30 Cal Row)

CASHOUT:

#accessory

8-6-6-4 *weighted* (pronated) pull-ups (or strict)
4×10-12 Dumbbell bent over rows (moderate/heavy) (each side)
3×8-12 Strict ring dips

Weighted strict pull up
Dumbbell bent over rows
Strict Ring Dip

STRENGTH:

#Off The Blocks (mid thigh) x Snatch Waves :
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%

– rest 60-90 seconds –

3 @ 75%
2 @ 80%
1 @ 85%

– rest 60-90 seconds –

1 @ 85%+
*you can go heavier if you feel good!

#Clean Off the blocks (mid thigh) + jerk:
2 @ 70% 1 RM Power Clean
2 @ 75%
1 @ 80%

– rest 60-90 seconds –

2 @ 75%
2 @ 80%
1 @ 85%

– rest 60-90 seconds-

1 @85%+
*you can go heavier if you feel good!

#Deficit Snatch Deadlift (4in) for load:
– 3×3 @ 100% 1RM Snatch
– rest 60-90 seconds between sets –

OPTIONAL ODD OBJECT:

3-7 Sets (at moderate to moderate/fast pace)
75’ Sled Push (Heavy)
75’ Hand over Hand Sled Pull (Heavy)
75’ Yoke Carry (Heavy)
-Rest 1:1 b/t sets-

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Kama’aina, local residents, your first session is FREE! Come on in and experience the WOD, LOVE, and ALOHA.

learn more about our membership options

Fill out the form below to get started.