“Remember This”

Technique/Strength
*looking for consistency and good positions… so use that time if you know you need work.
12 min every 90 seconds complete
-Hang squat clean for load

WOD
7 min AMRAP
-burpees

Primary...fight disease. Secondary...increase fitness.

Primary…fight disease.
Secondary…increase fitness.

“Benefits”

Strength/Technique
Back Squat
3-3-3-3
80% of 1RM

WOD
10 min EMOM
Odd minutes
-max reps push press (135#,95#)
Even minutes
-50 unbroken double unders
*every round broken and not completed 15 burpees done after the 10 minutes is up.

 

Stepahnies last week with us😢

Stephanies last week with us😢

“Perpetual Motion”

WOD

For distance
*each station will be 4 min with a 1 min rest in between
– 45lb DB lunge, lunge, thruster
– 2 box jumps (move box 5 steps after completion of jumps)
– burpee broad jump
– handstand walk

Last call.... Contact Darren or respond to the Ohana group page on the thread if interested.

Last call…. Contact Darren or respond to the Ohana group page on the thread if interested.

“Rise and Shine”

WOD
20 min AMRAP
-5 clean and jerk @70% of 1 RM
-2 rounds of “Cindy”

*Cindy
-5 pull ups
-10 push ups
-15 air squats

Mobility
-Athletes choice (ask coach for specifications)

Make sure to comment on the Facebook page with your size if you are wanting this awesome hoodie!!! Don't miss out. Contact Darren if you don't have Facebook

Make sure to comment on the Facebook page with your size if you are wanting this awesome hoodie!!! Don’t miss out. Contact Darren if you don’t have Facebook

“Zhou…eee”

WOD
3 rounds
-7 thrusters
-15 muscle ups
-10 power snatch
*bar weight (165#,110#)

Make sure to comment on the Facebook page with your size if you are wanting this awesome hoodie!!! Don't miss out. Contact Darren if you don't have Facebook

Make sure to comment on the Facebook page with your size if you are wanting this awesome hoodie!!! Don’t miss out. Contact Darren if you don’t have Facebook