Tuesday, June 30, 2015

photo(956)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!

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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!