Saturday, August 31, 2019 (No open gym today due to comp)
Saturday Schedule: 7:00 AM facilitated class
8:00 Group class
No open gym. Come down to Aloha CF to cheer our three teams on!
083119 WOD
A. Warm-up: Coach’s choice
B. 20 Minute AMRAP
20 DB Snatches @50/35
400m Run
20 Overhead DB Lunges @50/35
400m Run
20 DB Hang Power Clean + Jerk @50/35
400m Run
*Split DB movements evenly, complete 10 reps on one arm and then 10 reps on the other.*
>>Modifications will be given
C. Cash-Out:
Tabata V-Ups
Cooldown:
5 Minute Row or Bike at talking pace
Followed by…
Shoulder Smash with ball x1:30 Per Side
Friday, August 30, 2019
083019 WOD
A. Warm-up: Coach’s choice
B. Every 2:00 for 12:00
Squat Clean x3
*Reset after each rep, Build over the course of the 6 sets.*
C. For Time:
9-7-5
Front Squat @185/125
Bar Muscle-Up (sub 1 pull-up + 1 dip)
Time cap 8:00
>>Modifications will be given
Cooldown:
Couch Stretch x1:00 Per Side
Thursday, August 29, 2019
082919 WOD
A. Warm-up: Coach’s choice
B. In Teams of 2 Perform For Time:
10 Rounds Of:
200m Run
200m Row
*Partners alternate after each round, completing 5 sets of the run and 5 sets of the row each.*
Immediately followed by…
10 Rounds Of:
10 Burpee Box Jump Overs @24/20”
50 Double-Unders
*Partners alternate after each round, competing 5 sets of BBJO and 5 sets of Double-Unders each.*
Immediately followed by…
10 Rounds Of:
7 Calorie Bike
Front Plank Hold
*Partners alternate after each round, completing 5 sets of the bike and 5 sets of plank hold each.*
*35 Minute Time Cap*
>>Modifications will be given
Cooldown:
Standing Calf Stretch x0:45 Per Side
Pigeon Stretch x0:45 Per Side