Friday, August 12, 2016

Nate and Liane’s oldest daughter, Ari, already has kettlebells down! We can’t wait to see mom and dad competing at the final Hawaii VA Games during Labor Day weekend on Oahu!

081216 WOD

A. Three rounds NFT

250-meter row

10 good mornings with band or bar

12 Russian step-ups

6:00 time cap

B. Deadlift

Take 5:00 to warm up, then every 2:00 for 10:00

Set 1) 5 reps @ 70%

Set 2) 3 reps @ 75%

Set 3) 1 rep @ 80%

Set 4) 5 reps @ 75%

Set 5) 3 reps @ 80%

C. 12:00 AMRAP

2 ring muscle-ups (sub 2 strict pull-ups + 2 strict dips)

4 push presses (95/65)

8 lunges with bar in front rack (4/side) (95/65)

200-meter run

>> On-Ramp

12:00 AMRAP

2 ring rows + 2 parallette dips

4 push presses

8 lunges (unweighted)

200-meter run or 200-meter row