Monday, September 18, 2017
Congratulations to Kyle, Darwin, Brent, and Nate for completing their first outrigger canoe crossing – Maui to Molokai. They finished 3rd in their division!
091817 WOD
A. Warm-up: Coach’s choice
B.Wendler (month one | week 2)
Back squat
70% x 3
80% x 3
90% x 3+
Working weight is 90% of 1RM
C. Three rounds for max reps
AMRAP 3 Minutes
Row 500/400m (sub 400 meter run)
Max Rep Clean and Jerk in remaining time (155/105)
Rest :60
>>On-ramp
Three rounds for max reps
AMRAP 3 Minutes
Row 400/300m (sub 300 meter run)
Max reps of hang power clean + push press
Rest :60