Aloha CrossFit – Group WOD

“Weakness of attitude becomes weakness of character.” -Albert Einstein

ACTIVATION

21 Calories Bike, Row, or Ski Erg

7 Wall Squats

15 Calories Bike, Row, or Ski Erg

5 Wall Squats

9 Calorie Bike, Row, Ski Erg

3 Wall Squats

Barbell Warmup

Repeat a second time building very slightly in loading.

STAMINA SQUAT

On the 2:30 x 6 sets:

3 Front Squats + 6 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73%

Set #3 – 76%

Set #4 – 79%

Set #5 – 82%

Set #6 – 85%

Metcon (AMRAP – Reps)

“HOT SAUCE”

Part #1

AMRAP 3:00:

21/16 Calorie Row

21 Burpees over the Rower

Max Overhead Squats (95/65)

Rest 3:00

Part #2

AMRAP 3:00:

18/14 Calorie Row

18 Burpees over the Rower

Max Overhead Squats (115/80)

Rest 3:00

Part #3

AMRAP 3:00:

15/12 Calorie Row

15 Burpees over the Rower

Max Overhead Squats (135/95)

Rest 3:00

Part #4

AMRAP 3:00

12/9 Calorie Row

12 Burpees over the Rower

Max Overhead Squats (155/105)
*Score is total reps of OHS

RECOVERY BIKE

10:00 Recovery Bike

Recovery effort. conversational pace.