Workout of the Day

101419 WOD

A. Warm-up: Coach’s choice 

B.Every 2:00 For 12:00 Minutes 

3 Position Clean (High+Mid+Floor)

*Focus on perfect positions*

C. In Teams of Two Perform: 

16 Minute AMRAP

4 Squat Cleans @135/95

16/12 Calorie Row

*Alternate after each completed Round*

>>Modifications will be given

101219 WOD

A. Warm-up: Coach’s choice 

B. Three rounds of:

1:00 banded marches holding medball (30/20)

0:30 rest

1:00 weighted front plank 

1:00 rest

C. 20:00 EMOM

1) 100meter run or 150m row

2) 8-10 strict pull-ups

3) 40 double-unders or 65 singles

4) 20 sit-ups 

>>Modifications will be given

Team captains will be announced by 5PM. Team names due by Monday

GREEN TEAM

Rebecca

Brant

Jazzy

Ron

Keoni

Desiree

Katy

Kat

Max

GRAY TEAM

Sonnie

Frank

Kelsey

Naomi

Evan

Kaimana

Eric B.

Richard

Kristy

ORANGE TEAM

Nate

Zeke

Emily

Phil

Taryn

Rachel

Kenny

Jenna

Shaun

BLACK TEAM

Tom C.

Elias

Lissa

Korey

Liane

Andrea

Jaymes

Zach

Brandi

RED TEAM

Jotham

Justin

Crystal

Eric H.

Nikki

Keely

Kaika

Anders

Pam

BLUE TEAM

Michelle

Arianna

Yigit

Matt

Christina

Aiko

Wade

Laurence

Anna