“Down and Dirty”

Buy in…
-1000m row

Strength (10 minutes)
2-2-2-2-2
-3 second hold back squats
*find depth before increasing weight

WOD
3 rounds (goal<10 minutes)
-25 box jumps (24″20″)
-15 kettle bell swings (24kg,16kg)
-5 power cleans (185#,125#)

9am always down for a good time;-)

9am always down for a good time;-)

“Give and Take”

Strength
Tabata (4min)
-hollow body rock
*scale a reverse tabata :10 work, :20 rest
Tabata (4min)
-super man hold
*scale a reverse tabata :10 work, :20 rest

WOD
7 min AMRAP
-20 ring dips
-60m shuttle run
*1 minute rest (tally your score)

5 min AMRAP
-15 game style push ups
-50m shuttle run
*1 minute rest (tally your score)

3 minute AMRAP
-push jerk (135#,95#)

Athletes on the loose!!! Stay STRONG OHANA!!

Athletes on the loose!!! Stay STRONG OHANA!!

“Erin”

Erin bday (2 days early)
Partner WOD

35 min amrap
A) 9 body weight squat cleans
B) hold weight in the front rack
A) 19 hspu
B) handstand hold
A) 35 cal row
B) 79 DUs
Partner A will go through all movements as partner A while partner B remains partner B. After all 3 sets of movements are complete, A becomes B and B becomes A. Both partners have to work at the same time with the exception of the DU/rowing segment.

Love your friend,
Coach Eric

Happiest of birthdays Erin!!! We love you!!!!

Happiest of birthdays Coach Erin!!! We love you!!!!

“Total Recall”

Skill (10 minutes)
-double unders

WOD (goal <12 minutes)
3 rounds
-6 alt front rack lunges (185#,115#)
-10 toes to bar
-6 push press (185#,115#)
-200m run

Cash out (after time has expired)
-75 unbroken double under or
-150 total double unders or
-5 minutes max reps

8:00pm always closing out a great day at Ohana!

8:00pm always closing out a great day at Ohana!

“Get a Move On”

Mobility WOD (10 minutes)
-front rack

WOD
16 min EMOM
-3 chest to bar pull ups
-5 air squats
-1 squat clean (start @185#,115#)
*men add 20#, women add 10# after every 4th minute (1-4,5-8,9-12,13-16)

My older Ohana Kids straight flexion on em'!!!

My older Ohana Kids straight flexion on em’!!!

“Six Shooter”

Mobility (10minutes)
-ankle
-knee

WOD
3 rounds
Tabata 1min
-pistols alt leg
Tabata 1 min
-strict deficit handstand push ups
Tabata 1 min
-push jerk (135#,95#)
Tabata 1 min
-hang squat cleans (same bar)

Cody just getting busy... normal attire;-)

Cody just getting busy… normal attire;-)

“We must not forget”

WOD in partners
-200m partner carry with kettle bell 24kg,16kg (sub sandbag carry and or slam ball carry)
-9 muscle ups (sub 9 chest to bar pull ups and 9 ring dips)
-11 dead lifts (275#,175#)
-200m partner carry with kettle bell 24kg,16kg (sub sandbag carry and or slam ball carry)
-9 handstand push up
-11 hang power clean (185#,115#)
-200m partner carry with kettle bell 24kg,16kg (sub sandbag carry and or slam ball carry)
-9 burpees
-11 overhead squat (135#,85#)

Cash out…
-2001m row as a team

*each person must complete the list, both can work at the same time but not on the same exercise and are only allowed 1 bar

It has been 12 years... Can you remember where you were and what you were doing at that tragic time?

It has been 13 years… Can you remember where you were and what you were doing at that tragic time?

“Thats Heavy”

Mobility (10 min)
-hamstrings and hips

WOD (goal <15 minutes
15-12-9
-deadlifts (315#,225#)
-chest to bar pull ups
*after the round of 15,12 and 9′s you will complete 30 unbroken double unders (1 attempt), if you fail you will perform 50 double unders (count what you completed already and can be broken up). Sub for double unders is 90 singles for each round
**for every rep not completed multiply by 3 to create meters and perform walking lunges for that distance. This will include the double unders but only the 30.

5am Straight Killing it!!!!

5am Straight Killing it!!!!