Stoked to have fit Kamehameha faculty training with us! (not pictured Peggy)
012317 WOD
A. Warm-up: Coach’s choice (5:00 time cap)
B. Back squat
Take 10 minutes to build to 5 reps at 70% then do:
3 x 5 @ 75%-80%
Rest 2:00 between sets.
C. For time:
5-10-15-10-5
Power cleans (95/65)
Push-ups
Jumping air squats
Then, cash-out:
400-meter run
>> On-Ramp
5-7-9-7-5
Hang power cleans
Push-ups
Air squats
Then, cash-out:
200 to 400-meter row or 200 to 400-meter run
“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved.” — Hellen Keller
012117 WOD
A. Group warmup
B. Movement prep
C1. Complete as many rounds and reps as possible in 6 minutes of:
10 box jumps (24/20)
15 push presses (115/75)
20 Russian kettlebell swings (53/35)
Rest 4:00, and when the clock reaches 10:00 complete the following . . .
C2. Complete as many reps as possible in 6 minutes of:
Row 1,000 meters
Max reps burpees over the erg
Rest 4:00, and when the clock reaches 20:00, complete the following . . .
C3. Complete as many reps as possible in 6 minutes of:
Run 800 meters
20 toes-to-bar
Max reps x push-ups
+ On-Ramp
Modifications will be offered at the gym
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Come check out competition class from 8 to 10 a.m. Saturday, which will be led by Victoria Campos, two-time Pacific regional competitor and former China affiliate head coach, who is originally from Brazil. All levels welcomed, but be prepared for high volume! See you there.
I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.
-Jimmy Dean
o12017 WOD
A. Warm-up: Coach’s choice
B. Take 15:00 to build to a heavy power clean for the day.
C. EMOM 18:00
Min 1: 100-meter run
Min 2: 4/3 ring muscle-ups (scale- 4/3 bar muscle-ups or 8/6 chest-to-bar pull-ups)
Min 3: 15 wall balls (20/14 to 10′)
>> On-Ramp
Min 1: 100 meter run or row
Min 2: 5 ring rows + 5 dips
Min 3: 10-12 dumbbell thrusters or air squats
