Thursday, Nov. 17, 2016

img_8259It was great having our basketball girls stop by! Their first game will be on November 30th at Kamehameha. Go support our Upcountry athletes!

111716 WOD

A. Warm up : C0ach’s choice (6:00 time cap)

B.  Every 2:00 for 18:00:

Minutes 1-2, 7-8, & 13-14: 100 meter farmers carry (AHAP)

Minutes 3-4, 9-10, & 15-16: Alternating pistols x 12-20 reps

Minutes 5-6, 11-12, & 17-18: Accumulate 0:45 L-sit hold (bar, rings, box, or parallettes)

C. Against a 2:30 running clock:

100-meter sprint

10 box jump-overs (24/20)

10 alternating one arm dumbbell snatches (25/40)

Max reps x v-ups

Rest 1:00 between sets and complete a total of five sets; record v-ups

>> On-Ramp

C. Against a 2:30 running clock:

100-meter run

10 box step-overs

10 alternating one arm dumbbell snatches

Max reps x sit-ups

Rest 1:00 between sets and complete a total of five sets; record sit-ups