WORKOUT OF THE DAY, NOVEMBER 20TH 2020

WOD:

2020 Games – Toes to Bar/Lunge Workout

30-20-10
Toes-to-bar **Scale to Hanging knee raise or Ab Mat Sit Ups -ad light weight if desired
Kettlebell lunge (yards) (2×70/53) **Scale to 53/35lbs

*Athletes must lunge with the kettlebells in the rack position.

*30 Yards is 90ft – 1 Length Down + 1 Length Back

**20 Yards is 60ft – 1 Length Down

***10 Yards is 30ft – 1/2 Length

Sub 6 Target Time. Time Cap 8 min

At the 13:00 we will do:

#2020 CrossFit Games Bike Repeater WOD (Or version of)

10 rounds:
600m Bike Erg, 350m Row or 18/13 Assault Bike
1 legless rope climb (15 ft.) **Scale to 4 strict pullups or 5 Bent Over Barbell Rows (115/75ish)

Time Cap 17 min

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.