WORKOUT OF THE DAY, NOVEMBER 12TH , 2021

WOD:

#full send friday


21-18-15-12-9-6-3


Thrusters (95/65) Rx+*115/75lbs
Chest to Bar Pull Ups *Scale to Pullups, Ring Rows or Barbell Rows

Time Cap 16 min

Competitor Target time: 9 min

STRENGTH:

#front squat

Build up to a “heavy” 3 Rep for the day

OPTIONAL OLY STRENGTH:

#snatch

Work up to a max for the day.
-Then-
Perform 3 Singles at 90% 1RM

#clean and jerk

Work up to a max for the day.
-Then-
Perform 3 Singles at 90% 1RM

CASHOUT:

3-5 sets of 20 Reps Barbell Good Morning *Rx+GHD Back Extension w/weight3-5 sets: 20 reps;

Bottoms up KB Press 3 sets: 10 reps (each side)

*Build to a moderate weight, stay the same across 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.