Coach Jason and Coach Kaika 18.5.
Open athletes remember to post your scores by 2PM Hawaii time.
032618 WOD
A. Warm-up: Coach’s choice
B. Every 8:00 for 40:00 (5 sets)
50 double unders
15 push press (115/75)
10 back squats (115/75) taken from ground
Run 400 meters
>>On-ramp
Every 8:00 for 40:00 (5 sets)
80-100 single-unders
15 push press (dumbbell of light bar)
10 goblet squats with kettlebell or air squats
Run 300 meters or row 400 meters
Friday Night Lights 18.5
A. Warm-up: Coach’s choice
B. In teams of two, alternating each movement with one partner working at a time…
30 Minute AMRAP
12/10 Cal Bike or 15/12 Cal Row
10 Burpee Box Jump Overs (24/20)
12 DB Hang Power Clean+Jerk (6/6) (50/35)
>>On-ramp
In teams of two, alternating each movement with one partner working at a time…
30 Minute AMRAP
15/12 Cal Row
10 modified burpees
12 DB Hang Power Clean+push press (6 each)
C. Mobility
3:00 quad smash with rollers
1:30 / side couch stretch