Monday, April 7, 2014

Congratulations to our Upcountry hammahs for an amazing showing Saturday at the Lahaina Town Throwdown. Mahalo to everyone who drove out to support and to LCF for hosting the fun event. Frank and I recently got in from Oahu and we will post more updates soon; lots of news to come. In the meantime, here’s your WOD . . .

040714 WOD

A. Three rounds NFT

10 hollow rocks

0:30 hollow hold

30 double-unders

B. Back squat

Find 10RM

Then 10 @ -5%

And 10 @ -10%

C. In 4:00

400-meter run

5 ground to overhead (135/95)

10 v-ups

ME box jumps (24/20)

Complete three rounds, resting 1:30 between each. Score is box jump total.

>> On-Ramp

In 4:00

200-meter run

5 hang clean + push press AHAP

10 sit-ups

ME step-ups

Complete three rounds, resting 1:30 between each. Score is step-up total.