Friday, May 29, 2015

Keoni N.(left) came from CrossFit Maui to WOD with this brothers, Keola (middle) and Keoki. Can you tell which brother is the happiest about the photo? We love these guys!

052915 WOD

A. 9:00 EMOM

Minute 1: 100-meter run

Minute 2: 150-meter row

Minute 3: 16 reverse lunges with kettlebells (8/side)

B. Deadlift – 5/3/1 week 4 | month 1 [ DELOAD ]

40% x 5

50% x 5

60% x 5

Subset with 3 x 10 strict toes-to-rings/bar/leg raises

C. 5:00 AMRAP

5 handstand push-ups

10 deadlifts (135/95)

50-meter run

Rest 2:30

5:00 AMRAP

5 hang power cleans (135/95)

10 box jumps (24/20)

50-meter run

>> On-Ramp

AMRAP 5:00

5 modified HSPU / seated DB presses

10 KB deadlifts

50-meter run

Rest 2:30

5:00 AMRAP

5 hang power cleans with dumbbells

10 step-ups

50-meter run