Wednesday, March 26, 2014

PRINCE KUHIO DAY: There will be no changes to the schedule due to the holiday.

For time: Deadlifts. Burpees. And running under a rainbow.

032614 WOD

A. Three rounds NFT

250-meter row

20 jumping jacks

10 oblique side bends with kettlebell (5/side)

5 kips

B. Shoulder press

4 x 5

Build to a challenging set of five, then do three additional sets of five reps at that weight.

Subset with 4 x 10-second chin-up holds

C. In 3:30

200-meter run

5 strict pull-ups

5 thrusters (135/95)

5 strict handstand push-ups

ME sit-ups

Three rounds, resting 1:00 between each. Score is sit-ups.

>> On-Ramp

In 3:30

200-meter run

5 ring rows

5 DB thrusters AHAP

5 modified HSPU

ME sit-ups

Three rounds, resting 1:00 between each. Score is sit-ups.