WOD:

Aloha LCF Ohana! Happy Belated Mother’s Day to all you amazing Mothers out there! We will be doing #AndyGriffith WOD and Front Squat Strength. Pause Squats will be prescribed for class with an Rx+ option of in the hole front squats.

#andygriffith
Murph Prep Monday:
7 Minute AMRAP
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-
7 Minute AMRAP
200m Run
20 Push-Ups
-Rest 3 Minutes-
7 Minute AMRAP
200m Run
30 Air Squats
*All with 20lb/14lb Vest.

*Rx+Option of the WOD is 10min AMRAP instead of 7min

STRENGTH:

#Snatch Deadlift to Mid Thigh + High Pull (From the ground) + Snatch:
– (1+1+1) @ 65% 1RM Snatch
– (1+1+1) @ 70% 1RM Snatch
– (1+1+1) @ 75% 1RM Snatch
*Rest 2 minutes between sets *

#Snatch High Pull + Snatch:
– (1+1) @ 80-85% 1RM Snatch

#Snatch deficit (4in) deadlift:
– 5×3 @ 95% of best snatch
– Perform 10 Single Arm Dumbbell deadlift after each set
* Rest 60-90 seconds between sets

#Pause Front Squat (1 sec bottom each rep) Rx+In The Hole Front Squat:
– 6×2 (Build in weight) *try and finish around your 1RM Clean
– Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *