Tuesday, Sept. 6, 2016

FullSizeRender(78)We’re back home and we’re stoked to have been a part of the Hawaii VA Games team competition for the last three consecutive years. This year marks the finale for the Oahu event, which began in 2010. Mahalo to everyone who made this and every year possible! Full recap will come later this week.

090616 WOD

A. 4:00 Tabata

Double-unders

Hollow rocks

B. Two options:

  1. Front squats

6 sets of 2 reps with 1 pause front squat @ 32×1 + 1 regular tempo front squat

Build to heaviest possible, resting 2:00 between working sets

[ 15 – 20:00 time cap ]

2. Back squat [ assessment ]

If you were not here last Monday, you will be testing your back squat for next strength cycle. Take 15 – 20 minutes to find a 3-rep or a 1-rep max on the back squat. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 1:30 – 2:00 on working weights. Use an experienced spotter. IMPORTANT: Record lifts!

C. “Running Jackie”

For time:

800-meter run *

50 thrusters (45/35)

30 pull-ups

>> On-Ramp

For time:

600-meter run

Then, three rounds of:

15 dumbbell thrusters

10 ring rows

* Sub 1K row for run if raining