WORKOUT OF THE DAY, MAY 12TH 2021

WOD:

We will be doing #auntbee WOD and Front Squat and Back Squat STRENGTH in class.

#aunt bee

7 sets (Rx+10 sets – Open Gym)
15/12 Calorie Row
10 Hang Power Snatch (95/65) *Scale to 75/55
10 Overhead Squats (95/65) *75/55
-Rest 2min between sets -Scale movement to Hang Power Clean and Front squats if need

Target time: 2 min Time Cap 2:30 each set

STRENGTH:

#Power Snatch:
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%

* rest 2:00 *

– 3 reps @ 75%
– 2 reps @ 80%
– 1 rep @ 85%

* rest 2:00 *

– 1 rep @85+%

* rest 1:00 *

– 1 rep @85+%

#Power Clean & Push Jerk for load:
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%

* rest 2:00 *

– 3 reps @ 75%
– 2 reps @ 80%
– 1 rep @ 80%

* rest 2:00 *

– 1 rep @80+%

* rest 1:00 *

– 1 rep @80+%

#Front Squat + Back Squat:
– (3+3) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets -Start first working set around 65%

OPTIONAL 2nd COMPETITOR WOD:

For Time:
30 Med Ball GHD Sit Ups (20/14)
50 Shoulder to Overhead (115/80)
30 Med Ball GHD Sit Ups (20/14)
50 Strict Handstand Push Ups
30 Med Ball GHD Sit Ups (20/14)
– Rest 5:00 –
50 Shoulder to Overhead (115/80)
50 GHD Sit Ups
50 Strict Handstand Push Ups

*Scale to no weight med ball sit ups, kipping handstand pushups, and half reps if need.

Time Cap 17 min 1st Set. Time Cap 13 2nd Set

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.