050715 WOD
A. 5:00 AMRAP, in teams of two, with one partner working and the other counting:
20 double-unders
0:20 L-sit hold off bar
B. Every 3:00 for 15:00
Run 200 meters
20 wall balls (20/14) to 10′ target
15 Russian kettlebell swings (70/53)
>> On-Ramp
Modifications will be posted on whiteboard
C. Mobility
1. Forearm smash with barbell (2:00/side)
2. Foam roll quads (2:00/side)
Congrats to Keola who nailed a 295 power clean Tuesday afternoon. He followed it with an easy 305 full clean (video on our YouTube channel). This firefighter is ridiculously strong. Nice work, Ola!
050615 WOD
A. EMOM 9:00
Minute 1: 100-meter run + 4/3 strict pull-ups
Minute 2: 0:30 hollow to arch off bar (kipping with controlled swing)
Minute 3: 0:30 handstand hold (or overhead hold with barbell)
B. Press – 5/3/1 month one | week one
65% x 5 *
75% x 5
85% x 5+
Subset working weights with 3 x 12 banded triceps pull-downs
* Remember to base all percentages off working weight (90% of 1RM)
C. AMRAP 5:00
10 toes-to-bar
5 overhead squats (135/95)
Rest 2:30
AMRAP 5:00
10 burpee box jumps (24/20)
5 ring muscle-ups (sub: 5 chest-to-bar pull-ups + 5 bar dips)
>> On-Ramp
AMRAP 5:00
10 sit-ups / leg raises
5 overhead squats / air squats
Rest 2:30
AMRAP 5:00
10 burpee step-ups
5 ring rows + 5 parallette dips
It was cool to see these country boys and cousins training together. Keoni (left) and Jacob always encourage and push one another. We love our fit families!
050515 WOD
A. In 6:00 with up to seven teams:
Rower: Max effort for distance
Others: Plank any style
Switching at minute mark
B. Take 15 minutes to build to a heavy power clean for the day
C. Four rounds for max reps:
1:00 ME row for calories
1:00 ME slam balls (30/20)
1:00 ME power cleans at 65% of part B
1:00 rest
>> On-Ramp
Modifications will be posted on whiteboard