Monday, May 8, 2017

Photo by Theresa

Eric and Alaka’i raced OC2 in Paddle Imua on Saturday. Alaka’i charged the 9-mile run on a pretty windy day. Congratulations to coach Eric and his new paddling athlete!

050817 WOD

A. Group warmup

Coach’s choice

B. Front squat

Every 2:00 for 6 sets

Set 1: 4 reps at 60%

Set 2: 3 reps at 70%

Set 3: 2 reps at 75%

Set 4: 3 reps at 80%

Set 5: 2 reps at 85%

Set 6: 1 rep at 90%

C. Three rounds for time:

30 wall balls (20/14) 10 10′ target

15 pull-ups

10 box jump-overs (24/20)

>> On-Ramp

Three rounds for time:

20 air squats or DB thrusters

15 ring rows

10 box jump-overs