Monday, Oct. 13, 2014

Hilina’i learns from mom’s gymnastics skills

101314 WOD

A. 6:00 time cap with teams of two

Partner 1) row 500 meters

Partner 2) plank any style

Switch; then both complete 20 wall balls over the bar

B. Back squat – DELOAD

40% x 5

50% x 5

60% x 5

C. AMRAP 7:00

3 kettlebell thrusters (53/35)

3 chest-to-bar pull-ups

6 kettlebell thrusters

6 chest-to-bar pull-ups

9 kettlebell thrusters

9 chest-to-bar pull-ups

12, 15, 18 . . . and so on, adding three reps with each round. Score is last completed round plus additional reps.

Metcon courtesy CrossFit Maui Extreme’s Fittest in the Valley

>> On-Ramp

AMRAP 7:00

3 kettlebell / dumbbell thrusters

3 ring rows

6, 9, 12 . . . and so on, adding three reps with each round. Score is last completed round, plus additional reps.