KC Lihue WODs


Lihue WOD: Wednesday, 4/23/2014

Warm-up: 

2X
10 Shoulder Pass Throughs
20 SitUps
30 Jumping Lunges
400m Run

Strength/Technique Work: 

Hang Power Clean and Jerk
2, 2, 2, 2, 2

WOD: 

3 Rounds for Time:

5 Power Clean (155/105)
200m Sprint
10 Shoulder To Overhead (115/75)
200m Sprint
20 Russian KB Swing (2/1.5)
200m Sprint

Rest 2 min between rounds

Cooldown: 

50 Back Extensions

Lihue WOD: Tuesday, 4/22/2014

Warm-up: 

650m Run
15 Thrusters w/pipe
10 PushUps
5 Strict PullUps
1 Wall Walk

Strength/Technique Work: 

Thrusters
3-3-3-3

WOD: 

(20 min cap unless you want to finish it)

100 Burpees
100 wallballs

Partition however you wish.

Cooldown: 

45 GHD SitUps (45/25)

Lihue WOD: Monday, 4/21/2014

Warm-up: 

2X
11 Shoulder Pass Throughs
11 OH Squats
11 PullUps
11 PushUps
22 Mountain Climbers
22 Supermans
22 Jumping Jacks

Strength/Technique Work: 

SetUp for WoD

Practice Muscle Up Progressions
SetUp for Squat Snatches

WOD: 

Amanda (scale as needed)

9-7-5 reps for time of:

Muscle-ups (sub 2:1 C2B Pullups and Ring Dips)
Squat Snatches (135/95)

Cooldown: 

Accumulate 90 sec Ring Hold (feet in front)

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