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