“Courage is not the strength to go on; it’s going on when you don’t have the strength.” — Theodore Roosevelt
020117 WOD
A. Group warm up
5:00 time cap
B. Every 2:00 for 8 sets
2 x push press + 1 x jerk
C. Four rounds for time:
12 walking lunges with single-arm KB overhead (6 consecutive on right arm / 6 consecutive on left arm) (53#/ 35#)
9 chest-to-bar pull-ups
+ On-Ramp
Four rounds for time:
12 lunges
9 ring rows
D. Optional finisher
800-meter run or 1K row
Nikki and Patti got gymnasty at the gymnastics seminar this past weekend at CF Lahaina. Can’t wait to hear what they learned!
013117 WOD
A. Three rounds of the following:
Hamstring curl with band x 10-14 reps (red or blue)
Push-ups off parallettes x 5-8 reps @3111
Supine ring rows x 8-10 reps @40×1
Rest 1:00 after each movement
B. 18:00 AMRAP
In teams of two with one person working at a time to complete full rounds of the following:
300 meter run
40 double-unders
10 toes-to-bar
>>On-ramp
18:00 AMRAP
In teams of two with one person working at a time to complete full rounds of the following:
100-200 meter run or row
60 single unders
10 leg raises or sit-ups
“We rise by lifting others.” — Robert Ingersoll
013017 WOD
A. Warm up
Coach’s choice (5:00 time cap)
B. Every minute on the minute for 5 minutes:
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 1 rep @ 80%
Rest one minute, then:
Every 2:00 for 4 sets:
Set 6: 85% x 1 rep
Set 7: 85-90% x 1 rep
Set 8: 90+% x 1 rep
C. For total time:
15-12-9
Overhead squats (115/75)
Box jumps (30/24)
Rest 2:00
9-6-3
Full snatches (135/95)
Ring dips
>> On-Ramp
15-12-9
PVC OHS or front squats
step-ups
Rest 2:00
9-6-3
Hang power snatches
Parallette dips
