Friday, April 11, 2014

The new all-level Olympic weightlifting class is off to a strong start: Kaikaika PRd not once — but three times — on his snatch Thursday afternoon. He ended with #215, a #15 increase. Congrats, Kaiks! Also, welcome to team Volt Romaleo 2.0 — you’re in good company! Mahalo to Coach Toby for doing such a great job on the class’ soft launch Thursday. There are great things ahead!

041114 WOD

A. In 5:00 with teams of up to six

Rower: ME for distance

Others: Plank any style

Switching at the minute mark

B. Good mornings

3 x 10 (stay light)

Subset weighted hip bridges 3 x 15

C. Three rounds for time:

400-meter run

10 deadlifts (bodyweight)

15 toes-to-bar

20 hand-release push-ups

>> On-Ramp

Three rounds for time:

200-meter run

10 KB DLs

15 v-ups / sit-ups / tucks

20 push-ups off knees / box