Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm – NO SHOWER HAPPY HOUR after the 530 class – MEET AT MAKAI from 630 to 730.
Mini Pump to Start
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
WOD
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row
Mini Pump to Start
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
WOD
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row
Mini Pump to Start
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
4 rounds:
15 GHD Sit-ups or 30 AB Mat Sit Ups
10 Mountain Climbers
:45 Sec Plank Hold
100’ Single DB Overhead Carry (Left– as heavy as possible)
100’ Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
WOD
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row
7 min AMRAP
50/40 Calorie Row
Max Reps Line Facing Burpees in remaining time of the 7 minutes.
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Row