Monday, Sept. 21, 2015
Congratulations 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.