Friday, June 19, 2015

This summer is the best yet because we have a crew of teachers training Upcountry. Mahalo Liane (left) and Kulia for making classes more fun. Keep up the good work, gang. Consistency is the chief goal and you’re on the right track! One step at a time; one day at a time. “Little by little, a little becomes a lot.”

061915 WOD

A. Two rounds NFT

250-meter row or 200-meter run

10 hip bridges with plate (35/25)

10 lunges (5/side) with plate overhead (35/25)

B. Deadlift – 5/3/1 week 3 | month 2

75% x 5

85% x 3

95% x 1+

Subset 3 x 5 cobras

C. Every 3:00 for 15:00

Run 200 meters (or row 250 meters)

12 box jumps (24/20)

3 bar muscle-ups

Sub for bar MU is one strict strict pull-up, one strict dip. If you have less than 15-20 seconds rest, scale run. If you have more than 30-40 seconds rest, do 300-meter run.

>> On-Ramp

Every 3:00 for 12:00

Run 100-200 meters (or row 200 meters)

12 step-ups

6 ring rows / 6 dips