Thursday, August 25, 2016

Team training for the 2016 and final Hawaii VA Games! We would love for you to come cheer on our two teams Sept 3-4 on Oahu. Let us know if you can make it!

082516 WOD

A. Three sets of the following:

Minute 1: Left leg box step-ups with dumbbells x 6 – 8 reps

Minute 2: Left plank x 45 seconds

Minute 3: Right leg box step-ups with dumbbells x 6 – 8 reps

Minute 4: Right plank x 45 seconds

B. Against a 20:00 clock: *

Odd minutes: 100-meter run

Even minutes: 10 burpees to 6″ reach

* Compare splits to 6-30-16

>>On-Ramp

Against a 20:00 clock:

Odd minutes: 50 or 100-meter run

Even minutes: 5-8 burpees to 6″ reach

C. Mobility

1. Front delt smash with lacrosse ball or barbell (1-2:00 / side)

2. Pigeon pose on box (1-2:00 / side)