Monday, June 16, 2014

>> getting jumped (again).

We were stoked to attend Ryan Moody’s XWOD seminar, hosted by CrossFit Maui, on Saturday in Kahului. This is the second time the seminar has been held in about a year, and the results are the same: a better understanding of how to harness explosive power, which has a huge carryover in CrossFit and general fitness. We stand by this being one of the better seminars. Mahalo to Ryan for leading the awesome course and to Danny and Whitney for organizing.

061614 WOD

A. Three rounds NFT

100-meter run

30 double-unders

20 air squats

10 strict toes-to-bar

5:00 time cap

B. Front squat – linear week 1

3 x 5 @ 50-60% of 1RM/EST 1RM

C. For time:

50 thrusters (95/65)

50 chest-to-bar pull-ups

EMOM: 3 burpees

Reps may be partitioned any way.

>> On-Ramp

For time:

30 DB thrusters

30 ring rows

EMOM: 3 burpees