Aloha LCF Ohana! We will be doing the WOD and Back Squat Strentgh in class today.
WOD:
#clint eastwood
5 Sets (1 Set Every 6:00)
21/17 Calorie Row (Scale 18/15)
7 Burpee Box Get Overs (48/42) Scale to 30/24in OR 11 Burpee Box Jump Overs 24/20
15/12 Calorie Row (Scale 12/10)
7 Burpee Box Get Overs (48/42) Scale to 30/24in OR 11 Burpee Box Jump Overs 24/20
9/7 Calorie Row (Scale to 6/4)
Target time each set 3-4 minutes
Time Cap each set 5 minutes
#snatch
Snatch Pull + Snatch:
– (2+2) x 2 sets @ 73% 1RM Snatch
– (2+2) x 3 sets @ 78% 1RM Snatch
* Rest 60-90 seconds between sets
#snatch balance
– 2 sets x 3 reps @ 80%1 RM snatch
– 3 sets x 3 reps @ 85% 1 RM snatch
* Rest 60-90 seconds between sets
#back squats
– 5 sets x 4 reps @ 85% 1 RM back squat.
* Rest 2 minutes between sets
#high hang clean shrug
– 5 sets x 5 reps @ 125% 1 RM clean
* Rest 2 minutes between sets
Optional 2nd WOD:
2 Sets:
12 Minute AMRAP
24/18 Calorie Bike Erg
12 Toes to Bars
6 Bar Muscle Ups
-Rest 4 Minutes between sets-
Target rounds 4
