KC Lihue WODs


Lihue WOD: Friday, 11/21/2014

Announcement: 

Saturday 9 AM WoD in Lihue

Sunday Open Gym 10-12 AM

Strength/Technique Work: 

Strict and Weighted PullUps

WOD: 

4 X 650m Run 3 min rest between runs. (scale as needed)

For RX:

1 Run must be run with 90/60 sandbag

1 Run must be run with 1.5/1 KB

1 Run must be run with 45/33 Barbell

1 Run must be run pulling Sled (2 plates/1 plate)

Score is total time taken to do the 4 runs.

Option B

Alternatively Row 4 Sets 1000 meters with 3 min rest between sets

Cooldown: 

3 X Max Strict PullUps

Lihue WOD: Thursday, 11/20/2014

Warm-up: 

Turkish GetUp

Strength/Technique Work: 

Deadlift
5-5-5-5-5

WOD: 

On a 12 min clock complete as much as possible of the ladder

1 Turkish GetUp (1.5/1) Your choice starting Left or Right
1 Deadlift (315/225)
2 Turkish GetUps (1.5/1) Do one left and one right
2 Deadlift
...

Lihue WOD: Wednesday, 11/19/2014

Announcement: 

Join us 6 PM tonight for another WoD with DJ Cliff!!!

Strength/Technique Work: 

Review Movements

WOD: 

Wednesday Chipper WoD - AMRAP 20 Min

50 WB (20/14)
45 Box Jumps (24/20)
40 Toes to Bar
35 Chest to Bar PullUps
30 Bar-Facing Burpees
25 Cleans (135/95)
20 Jerks (135/95)

Lihue WOD: Tuesday, 11/18/2014

Strength/Technique Work: 

Max Double Unders in a Row

WOD: 

30s work : 30s rest for 30 min

Work on speed sets and quality

1st minute Thrusters @ 75/55
2nd minute PushUps
3rd minute Snatches @ 75/55
4th minute SitUps
5th minute Double Unders

Score total reps

Cooldown: 

50 Back Extensions
Handstand Holds

Lihue WOD: Monday, 11/17/2014

Strength/Technique Work: 

OH Squats (if unable then back squats)
3, 3, 3, 3, 3

Practice form

WOD: 

Benchmark WoD Nancy - 5 rounds

400m Run
15 OH Squats (95/65)

Cooldown: 

50 Hollow Rocks