“Strong up Top”

Strength/Technique complex
7×1
-2 push press
-1 push jerk
*look to warm up to 65% of 1RM Clean and jerk

WOD
In 20 min see how far you can go…
-100m run
-20 burpees
-100m run
-19 burpees
-100m run
-18 burpees
-100m run
-17 burpees
so on until 1 burpee or you time out.

Who's coming on Monday?

Who’s coming on Monday?

 

“Come and Move”

Skill
Pull Ups
-strict
-kipping
-butterfly (if applicable)

WOD
15 min clock
*every 3 min
-200m row
-10 strict handstand push ups

Memorial Day is coming and Ohana is here to make it memorable. Stay tuned for details.

Memorial Day is coming and Ohana is here to make it memorable. Stay tuned for details as we will be working together for our second year with the Lompoc Valley Fallen Warriors Memorial Project. 

 

“Don’t Break”

5/24
WOD
9-6-3
-squat clean (225#,135#)
-muscle up
*anytime you break on the squat clean
-5 push ups
**Anytime you break on the muscle ups
-10 air squats

Don't forget on Thursday at Dare 2 Dreams Farm there is a farm stand for fresh produce and other delicious items.

Don’t forget on Thursday at Dare 2 Dreams Farm there is a farm stand for fresh produce and other delicious items.

 

“Kill that noise”

WOD
20 min running clock
*every two minutes
-3 push jerks (185#,105#)
-15 air squats
-20 double unders *unbroken (rx use a different rope each round)
Rest any remaining time inside the 2 min rounds

Thanks to all that helped clean the box yesterday... Note everyone please do your part and clean and put your equipment where you found it. Thanks

Thanks to all that helped clean the box yesterday…
Note everyone please do your part and clean and put your equipment where you found it. Thanks

 

“Heart Strings”

Strength/Technique
-back squat with pause in the bottom
2-2-2-2
*warm up to 75% of 1RM

Skill
-double under
-triple under

WOD
3 rounds
-3 deadlifts (315#,185#)
-9 knees to elbow
-15 ring dips
-200m run

All aboard

All aboard

“Come and Get It”

WOD
5 rounds (goal<23minutes)
-15 wall ball (20#,14#)
-12 power cleans (95#,65#)
-9 lateral burpees over bar

*Rest 5 minutes

Find your Heaviest for today…. 10 min
-thruster

One of the reasons why we do what we do... #makelifeeasier

One of the reasons why we do what we do… #makelifeeasier

“Homeward”

Strength/Technique
Clean complex
-high pull
-hang clean (squat if mechanics are there)
-front squat
7×1 @65% of 1RM

WOD
21-15-9
-front squats out of rack @65% of your 1RM front squat
-start with non dominant hand alt single arm dumbbell snatch (50#,35#)

“Test your limits”

WOD
21 min running clock
-400m run
-15 kipping pull ups
*complete above in less than 4 min for first round and then less than 4 minutes every other round including time taken to complete push press. If you finish with time before the 4th minute that will be your rest.
*every 4 minutes complete
-20 push press (95#,65#)

9am goes hard!!!

9am goes hard!!!

 

“Plant and go”

WOD
18 min Running clock
-15 muscle ups
-10 med ball squat cleans
-200m run
-12 muscle ups
-12 med ball squat cleans
-200 m run
-9 muscle ups
-14 med ball squat cleans
-200m run
*if remaining time
-max reps muscle up

Who's going?

Who’s going?