WORKOUT OF THE DAY, JUNE 9TH 2021

We will be doing WOD, Back/Front Squat STRENGTH, and CASHOUT in class.

WOD:

#Dale Earnhardt

3 Rounds
75’ Handstand Walk *Scale to Bear Crawl or 4 Wall Walks
12 Power Snatches (135/95) *Scale to 115/75 or 95/65lbs *Don’t exceed 70% of Power Snatch
-Rest 5 Minutes-
3 Rounds
75’ Handstand Walk Scale to Bear Crawl of 4 Wall Walks
12 Power Clean and Jerks (135/95) *Scale to 115/75 or 95/65lbs

Target Time each set: sub 10 minutes

Time Cap each set: 14 minutes

Competitor Version (Open Gym)

3 Rounds
100’ Handstand Walk
15 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
100’ Handstand Walk
15 Power Clean and Jerks (135/95)

CASHOUT:

12-10-10-8 Dumbbell Chainsaw rows (Build to a challenging weight for each set) (Each Side)
3×25 Banded lat pull downs (Light)
3×30 Banded curls (Double arm) (Light)

Chainsaw rows
Banded lat pull downs
Banded curls

STRENGTH:

#Snatch Balance:
Work to a heavy double in 10 min.

*In between sets do 4 Pressing Snatch Balance with a PVC Pipe or light barbell.
*Once you are done with the 4 Pressing Snatch Balance do a :30 HEAVY Front Rack Hold.

Ex:

Set 1:
2 Snatch Balance @95# then 4 Pressing Snatch Balance then HEAVY Front Rack Hold

Rest 60-90 seconds –
-Set 2:
2 Snatch Balance @115# then 4 Pressing Snatch Balance then HEAVY Front Rack Hold

#Power snatch (pause in the catch position) + Overhead Squat
3 @60% of 1RM Power Snatch
3 @65%
2 @70%
2 @75%
1 @80%
1 @80%

#Power clean + Push Jerk
2 @ 70%
2 @ 75%
1 @ 80%
2 @ 75%
2 @ 80%
1 @ 85%
2 @ 80%
2 @ 85%
1 @ 90-95%

#Back squat + Front squat:
(3+3) x 5 sets.

65%, 67%, 70%, 73%, 75% of 1RM Back Squat

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.