7-17-17, 7-18-17 & 7-19-17

7-17-17


CAROLINE FORSETH, HEATHER GUERRERO WONG,  DAVID GUERRERO WONG AND JOEL FORSETH

AIKAU REMIX (REMIX FROM OUR 2014 AIKAU WOD)

2 ROUNDS
5 SHOUDLER TO OVERHEAD
4 OH WALKING LUNGES (SAME BAR LOAD)
46 BICYCLE CRUNCHES

2 ROUNDS OUTSIDE
100M SLED PUSH
100M FARMERS CARRY
100M SPRINT

2 ROUNDS
5 SHOULDER TO OVERHEAD
4 OH WALKING LUNGES (SAME BAR LOAD)
46 BICYCLE CRUNCHES

BONUS
2 BACKWARDS STAIR CRAWL



SOME AIKAU REMIX EXAMPLES

7-18-17

20 MINUTE AMRAP
3 CHEST TO CHEST WALL CLIMBS
5 PULL UPS
5 PUSH UP TO CRAB WALK POSITION
5 BOX JUMP
5 CLEANS 
3 STAIR RUNS

CHEST TO CHEST WALL CLIMB EXAMPLES



7-19-17

BUY IN
8 MINUTES ROW

22 MINUTE AMRAP
10 WALL BALL LUNGES
10 TOE TO BAR OR KNEE TO ELBOW
10 KB SDHP
10 3 WAY SHOULDER PLANKS
10 3 WAY DB CURLS
1 BACKWARDS STAIR WALK (LOOKING FORWARD, CHIN UP, NO HANDS)  



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