Thursday, April 16, 2015

How did all the men get in this rowing heat? Looks like a group of suspicious
#wodkillas to me.

041615 WOD

A. 4:00 Alternating Tabata

Ball slams

Mountain climbers

B. In 3:00

Run 200 meters

15 goblet squats with kettlebell (53/35)

15 American kettlebell swings (53/35)

ME double-unders

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

>> On-Ramp

In 3:00

Run 200 meters

10 goblet squats / air squats

10 Russian kettlebell swings

ME single-unders

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

C. Mobility

1. Arch smash with kettlebell (1:00 / side)

2. Calf smash with kettlebell (1:00 / side)

2. Front delt smash with barbell (2:00 / side)

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NO OPEN GYM THIS SATURDAY

We will not have open gym from 9 to 11 a.m. this Saturday, April 18, due to the Doc Yogi Memorial Weighlifting Meet in Kula, where we will be volunteering. Please come out and support our athletes – Kaikaika, Chris, Nikki and Diane – during the USAW event, which begins at 10 a.m. Spectator entry is free. Location details will be posted soon. Our Saturday 8 a.m. class will run as scheduled.