WOD for Friday, March 23
Aloha,
Here is the WOD for Friday, March 23. NOTE: Friday we only have the 6:00am class.
Wod A)
Spend A Total Of 3 Minutes In A Handstand
Wod B)
10-9-8-7-6-5-4-3-2-1 Burpees (or push-ups) and Sit Ups.
WOD for Thursday, March 22
Reminder: On Friday, we’ll only have the 6am class available.
WOD For Thursday:
Warm up
3 rounds:
- 10 PVC Pass throughs
- 10 PVC OHS
- 15 Sit Ups
WOD
A) Squat clean jerk
1-1-1-1-1-1-1-1
B) 10 min AMRAP
- 10 kb swings
- 10 dips
- 10 toes 2 bar
WOD for Wednesday, March 21
Aloha Team,
Two important reminders:
- If you are interested in volunteering or contributing to Coach Kaye’s celebration of life, please read this post and complete the form attached.
- There will only be one class this Friday, at 6:00am. The 8:00 and 9:00 have been canceled because most of the coaches are leaving to Oahu Friday morning to compete in the Warrior Dash. Please make adjustments to your schedule where appropriate.
Here is your WOD for Wednesday, 03-21-12
WARM UP
2 Rounds:
- 10 Strict Pull Ups (Weighted optional)
- 10 Ring Dips
WOD – Teams of 2
10 Rounds TOTAL (5 each athlete)
10 Thrusters (95/65)
10 Bar Facing Burpees
25 Double Unders
– PARTNER UP with someone who has same capacity (use one bar per team)
– 1 athlete completes all three movements above, while partner counts
– switch, once all movements have been completed (alternating athletes)
– only 1 athlete working at one time
– TIME stops when all 10 Rounds have been completed (5 Rounds per each athlete)