Monday, Sept. 21, 2015

IMG_3302IMG_8447Congratulations to the women’s Hawaiian Canoe Club, who won the Pailolo Challenge (Maui to Molokai) over the weekend. CFUM’s very own Theresa, Tiare, and Kea were on the crew together. So proud of our strong and beautiful women!

092115 WOD

A. 4:00 Tabata

Alternating double-unders

Russian twists with med ball

B. Every 2 minutes for 10 minutes:

Back squat

Set 1: 6 reps at 60-65%

Set 2: 4 reps at 70-75%

Set 3: 2 reps at 75-80%

Set 4: 2 reps at 80-85%

Set 5: 1 rep at 85-90%

Rest as needed, then:

One set: ME unbroken reps at 75-80% (athletes are allowed only one full breathing cycle at the top of the lift – inhale, exhale, brace and descend; once more rest is taken at the top, the set is over.

C.  14:00 AMRAP (CF OPEN 14.4)

60-calorie row

50 toes-to-bar

40 wall-ball shots (20/14) to 10’/9′ target

30 cleans (135/95)

20 ring muscle-ups

>> On-Ramp

14:00 AMRAP

50-calorie row

40 sit-ups

30 wall-balls

20 dumbell hang power cleans

10 ring row

* We will stagger heats every 5:00. You may sub 600 meter run for 60 calorie row.