“Its time”

Strength/Technique (10 min)
-overhead squat
*work on positioning

Snatch (20min)
1-1-1-1-1-1-1

WOD
every 5 minutes for 20 minutes
-1 round of Helen
-1RM heaviest clean and jerk for that round
*add total weight up for score

Happy Birthday Marco!!!

Happy Birthday Marco!!!

 

“Tag,… you’re it!”

WOD
Teams of 4
-Shuttle run Relay  (10m,back,20m,back,30m,back then tag)
-60 clean and jerk (135#,95#)
-640m run (around the block) *all run together
-60 tire flips
*minimum work is 10 reps of C&J and tire flips can use any and all teammates

Did you sign up yet? #ohanastrong

Did you sign up yet? #ohanastrong

 

“Lost and Found”

WOD
4 min AMRAP
-7 cal row
-7 game style push ups

*rest 1 minute

4 min AMRAP
-100m run
-5 pull ups

*rest 1 minute

8 min EMOM
Odd minutes
-7 cal row
-7 game style push up
Even minutes
-100m run
-5 pull ups

Find that happy place... JayJay smashing at the SLO County Games.

Find that happy place… JayJay smashing at the SLO County Games.

“Full Frontal”

Strength
Front Squat
3-3-3-3
*warm up to 75% of 1 RM then begin your working sets. Increase where applicable

WOD
8 min EMOM
-3 burpees
remaining time in minute
-max squat cleans (165#,105#)

Rest 3 minutes

4 min AMRAP
-thrusters (95#,65#)

Defining #ohanastrong ... super proud of these guys at the SLO County Games! Thanks ACF

Defining #ohanastrong … super proud of these guys at the SLO County Games! Thanks ACF

“Gut Check”

Strength
-deadlift
5-4-3-2-1

WOD
10 min EMOM
-6 wall ball (20″,14″) 10′,9′
-6 burpees

Rest 5 minutes

10 min AMRAP
-100m sprint
-50 double unders
-5 med ball squat cleans (20#,14#)
-1 rope climb 15′

Taylor smashing her birthday workout!

Taylor smashing her birthday workout!