“Endure the Muscle”

WOD
21-15-9 (goal <6 min)
-ground to overhead
-box jump

Rest 3min

9-7-5 (goal <6 min)
-ground to overhead
-box jump

*first set find a weight you can do unbroken and a height in which you can bound. The second set increase weight by 20#,10# and increase box jump height of possible.

Throwback Thursday

Throwback Thursday

“Padre”

Happy Fathers Day to all our Ohana Dads! #dadbod

WOD
10-9-8
-bar muscle up
-cluster

Rest 5 minutes

2 rounds
-8 D ball up and over wall
-60 ft handstand walk
-15 handstand push ups

Rest 5 minutes

27-18-9
-cal row
-Kettlebell swing

My girl

My girl

“Out of the Woods”

Strength/Technique
Snatch (30min)
*if overhead squatting needs help use this time to work on that
-you choose power or full but stick with one today, find your best movements today

WOD
-200m run
-4 rounds of Cindy
-400m run
-3 rounds of Cindy
-200m run
-2 rounds of Cindy
-400m run
-1 round of Cindy

*Cindy (5pull up,10 push up,15 air squats)

Join Coach Allyssa this Saturday at 12 noon to explore and repair your body.

Join Coach Allyssa this Saturday at 12 noon to explore and repair your body.

“Big Sale”

WOD
-6 KB sumo deadlift high pulls
-50 alt box step ups
-9 KB sumo deadlift high pulls
-40 alt box step ups
-12 KB sumo deadlift high pulls
-30 alt box step ups
-15 KB sumo deadlift high pulls
-20 alt box step ups
-18 KB sumo deadlift high pulls
-10 alt box step ups
-21 KB sumo deadlift high pulls
*(24″,20″ box) (32kg,24kg kettle bell)

Join Coach Allyssa this Saturday at 12 noon to explore and repair your body.

Join Coach Allyssa tomorrow Saturday (6/18) at 12 noon to explore and repair your body.

 

“Triple D”

Skill (10 min)
-double under

WOD
13 min AMRAP
-9 deadlift (body weight and a half)
-15 weighted dips (25#,10#)
-21 triple under

Moved the sale to this Friday... sorry for the confusion. Come stock up Friday!!

Moved the sale to this Friday… sorry for the confusion. Come stock up Friday!!