WOD (Workout of the Day)

>> a hui hou, holley!

Say goodbye to coach Holley at a WOD and casual potluck / byob tonight. Workout at 5:30 p.m. Stay after until pau. We will miss you, dear friend! Best of luck in San Diego!

020516 WOD

A. Three rounds NFT

100-meter run

15 box jumps

10 good mornings

5 parallette shoot throughs

B. Deadlift

40% x 5

50% x 5

60% x 5

C. “Mini Chief”

3:00 AMRAP

3 power cleans (135/95)

6 push-ups

9 air squats

Three rounds, resting 1:00 between each. Pick up subsequent rounds where you leave off. Record total rounds and reps.

>> On-Ramp

3:00 AMRAP

3 hang power cleans

6 modified push-ups

9 air squats

Three rounds, resting 1:00 between each.

“Today is a new beginning.”

020416 WOD

A. Against a 3:00 running clock:

Run 200 meters or row 250 meters

30 consecutive double-unders or 60 consecutive singles

30 Russian twists (weight is optional)

Complete three sets; stretch during rest period before top of the next minute

B. Three rounds for max reps:

1:00 burpee box jumps (24/20)

0:30 rest

1:00 leg raises

0:30 rest

1:00 Russian kettlebell swings (53/35)

0:30 rest

1:00 row for calories

0:30 rest

>> On-Ramp

Modifications will be posted on whiteboard

C. Mobility

1. Pec / front delt smash with lacrosse ball

2:00 / side

2. Quad / IT band rollout with foam roller

2:00 / side

“Clear your mind of can’t.”

020316 WOD

A. OTM 8:00

Even: 100 meter run

Odd: 10 bent over rows with barbell

B. Press

40% x 5

50% x 5

60% x 5

Subset:

3 x 10 tricep pull-downs

C. Three rounds for time:

400 meter run

20 push balls (20/14) to 10′

20 sit-ups

20 reverse lunges

Rest 1:00 between rounds

>>On-Ramp will be posted on white board