Tuesday, June 30, 2015
Monday’s workout was no joke! Way to start the week strong! Now keep moving. Active recovery is the key.
063015 WOD
A. Four sets of:
20 double-unders / 20 DU attempts
20 hollow rocks
0:20 chin-up hold
0:30 rest
B. Power clean
Take 10 minutes to build to a 2-rep max touch-and-go power clean for the day
C. EMOM 18:00
Minute 1: 50-meter farmers carry (70/53)
Minute 2: 12 box jump-overs (24/20)
Minute 3: 2 toes-to-rings + 2 MU + 2 ring dips (sub: 10 toes to ring or bar + 5 dips)
>> On-Ramp
EMOM 18:00
Minute 1: 50-meter farmers carry AHAP
Minute 2: 12 step-ups
Minute 3: 15 leg raises + 5 dips
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FOURTH OF JULY BEACH WOD!
We will hold a beach WOD at 9 a.m. on the left side (when facing) Launiupoko Beach in Lahaina. Men bring meat to grill and women bring sides. Everyone BYOB. Kahone’s in charge so you know it’s going to be lots of fun! Group class and open gym at the box will be closed Saturday. Have a happy and healthy holiday weekend!