Friday, Oct. 17, 2014

Congratulations to Ashylnn for getting her first bar muscle-up on Wednesday evening! She and her husband, Ross, just moved to Maui from South Carolina; prior to that, they lived on the Big Island. We love having this awesome couple at the gym. Keep up the great work you two!

101714 WOD

A. 5:00 time cap

150 double-unders / 300 single-unders

EMOM: 5 v-ups

B. Deadlift – DELOAD

40% x 5

50% x 5

60% x 5

C. In 2:30

Run 100 meters

24 double-unders

12 toes-to-bar

ME lunges with barbell overhead (115/75) *

* Each time you drop bar, do 3 burpees before picking it up.

Four rounds, resting 1:00 between each. Score is lunges.

>> On-Ramp

In 2:30

Run 100 meters

48 single-unders

12 v-ups

ME lunges with bumper plate overhead / unweighted lunges

Three rounds, resting 1:00 between each. Score is lunges.