Aloha LCF Ohana. We will be doing the WOD and Front Rack Box Squats in class today.
WOD:
#air bud
AMRAP 14 Minutes:
7 Rounds
77 Double Unders (115 single unders) Ski Erg 10/7 Cal
11 Deadlifts (225/155) Scaled 185/ 125lbs
7 Strict Handstand Push Ups *7 Inverted HSPU or Standing Strict DB Press 35/20lbs
-In remaining time-
Max Burpee Pullups Rx+Max Ring Muscle Ups
STRENGTH:
3 Split Jerk x 4 sets
*Within 10% of the 3RM established on Monday.
3 Front Rack Box Squat x 4 sets
*Build to a heavy set of 3.
3 Push Press x 4 sets
*Within 10% of the 3RM established on Monday.
CASHOUT:
2-3 Sets
1:00 HEAVY Double Kettlebell Front Rack March (March in place for 60 seconds)
:30 Hollow body hold Rx+Face Up GHD Hold
20 Single Arm Dumbbell OH Hold Walking Lunges (10/10)
Heavy Double KB Front Rack March
Single Arm DB OH Walking Lunge
MAYHEM BODYBUILDING:
Elevated Heel Goblet Squats 4 sets of 10
Elevated Toe Double DB Romainian Deadlifts 4 sets of 10
DB Lunge Walkthrough 3 sets of 10 each side
Seated DB Calf Raise 4 sets 15-20
