Aloha CrossFit – Group WOD

“To succeed in life, you need three things: a wishbone, a backbone, and a funnybone.” – Reba MacEntire
As we approach the Open season, we’ll sustain all three.
The growth mindset that sees everything as an opportunity. The unbreakable will to give our best, regardless of he circumstances. And the attitude of gratitude for this incredible lifestyle we get to live in every day.

ACTIVATION

15-12-9

Calorie Bike or Row

Empty Bar Deadlifts

then, with very light loading

OTM x 3

3 good mornings

3 stiff-legged deadlifts

3 hang power cleans

PAUSING POWER CLEAN COMPLEX

Every 90 seconds x 7 sets:

1 Pausing Power Clean (knees, mid thigh, receiving)

1 Power Clean

(drop the bar between reps to reset. no touch and go)

set 1 – 63%

set 2 – 66%

set 3 – 69%

set 4 – 72%

sets 5-7 – 75%

Metcon (AMRAP – Rounds and Reps)

“OTM” PRIMER

On the Minute x 16 (4 rounds):

minute 1 – 15/12 Calorie Row

minute 2 – 6 Power Cleans (155/105)

minute 3 – 40 Double Unders

minute 4 – 20 AbMat Sit-Ups
Rx+:

18/14 Calorie Row

(185/135) Power Cleans

50 Double Unders

20 AbMat Sit-Ups

RECOVERY BIKE

15:00 Recovery Effort

*conversational pace throughout