Tuesday, Dec. 10, 2013

Sisters and Kamehameha students Mehana (left) and Ilima are already charging the WODs.

121013 WOD

A. Tabata 4:00

Alternating hollow rocks

Jumping lunges

B. Skill – split jerk

Take 15 minutes to build to a challenging set of two, focusing on technique before increasing load.

C. Three rounds for time:

400-meter run

21 American kettlebell swings (53/35)

12 toes-to-bar

>> On-Ramp

C. Three rounds for time:

200-meter run

15 Russian kettlebell swings

10 tucks / v-ups / sit-ups

|||—|||

AMERICAN OPEN WAS ALL ACTION

Weightlifters around the nation gathered in Texas last weekend to compete at the 2013 American Open, which had the most competitors in its history. Hawaii lifters Elyse Umeda (CF 808 owner) and Michelle Downs (CF Oahu coach) did extremely well. It was super exciting to watch the scores roll in. Here’s the promo trailer for all the action: