KC Lihue WODs


Lihue WOD: Friday, 4/18/2014

Announcement: 

Saturday wod in Kapaa this week. Join us 830 am.

Planned to have a track wod today but stadium closed due to good Friday so hero wod nukes....enjoy!

Warm-up: 

400m Run
21 Jumping PullUps
21 Shoulder Pass Throughs
21 OH Squats
21 PushUps
200m Run

Strength/Technique Work: 

SetUp for WoD

WOD: 

Hero WoD "Nukes" - scale as needed

RX
8 minutes to complete: 1-mile run then max reps Deadlift (315/205)
10 minutes to complete: 1-mile run then max power Cleans (185/115)
12 minutes to complete: 1-mile run max OH Squats (115/75)

Option B
Reduce to 800m Run
Deadlifts scaled to 225/135
Cleans scaled to 135/85
OH Squats scaled to 95/65

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Cooldown: 

Stretch
50 Hollow Rocks

Lihue WOD: Thursday, 4/17/2014

Announcement: 

Saturday, join us in Kapaa for MS Walk at 5 PM. We will be a water station at the Kapaa location so let's cheer on those helping to increase awareness for MS. BBQ to follow.

Warm-up: 

200m Run
20 Walking Lunges
20 Jumping Jacks
20 Mountain Climbers
20 SitUps
20 Supermans
200m Run backwards

Strength/Technique Work: 

Work on a weakness for 10 min

WOD: 

Tabata These:

Toes to Bar
Russian KB Swings (2/1.5)
WallBalls (20/14)
Back Extensions
GHD SitUps

Score lowest rep count in 8 cycles per exercise

Cooldown: 

Handstand Hold

Lihue WOD: Wednesday, 4/16/2014

Announcement: 

Join us this Saturday at the Kapaa location for BBQ and drinks. We will be there at 5 PM to as a water station and support the annual MS Walk for raising awareness for Muscular Sclerosis. Join us early and hang out after for as long as you want.

Warm-up: 

2X
With Barbell
10 Deadlifts
10 Good Mornings
200m Run Bar OH (forward progress only when bar is OH)

Strength/Technique Work: 

EMOM 10 min

Odd Minutes 20 Jumping Lunges
Even Minutes 3 Snatch Grip Deadlift (65% of 1 RM)

WOD: 

In front of a clock set for 12 minutes:
1 minute Box Jumps (30/24)
1 minute of SDHP (115/75)
2 minutes Box Jumps (30/24)
2 minutes of SDHP (115/75)
3 minutes Box Jumps (30/24)
3 minutes of SDHP (115/75)

2 minutes rest
Max Jumping Lunges in 2 minutes

Cooldown: 

Stretch
splits
hip flexor

Lihue WOD: Tuesday, 4/15/2014

Announcement: 

Happy Tax Day! Hope everyone gets those out without any hiccups.

Warm-up: 

1X
300m Row
400m Run
500m Row
15 PushUps
15 SitUps
15 Slam Balls

Strength/Technique Work: 

10-15 min of Shoulder Press to find your 1 Rep Max
5-5-3-3-1-1

WOD: 

5 x 500 m Row with 2 minutes rest between sets. Record your times.

Cooldown: 

100 Russian Twists (30/20)

Lihue WOD: Monday, 4/14/2014

Warm-up: 

2x

10 Shoulder Pass Throughs
10 OH Squats
10 Walking Lunges
10 Strict PullUps
200m Run

Strength/Technique Work: 

OH Squat
5, 5, 5, 5

WOD: 

For Time:

20 Power Snatch (95/65)
20 Pistols
200m Sprint
15 Power Snatch
15 Pistols
200m Sprint
10 Power Snatch
10 Pistols
200m Sprint

Cooldown: 

Accumulate 90 sec L-Sit