“What I am looking for is not out there, it is in me.” — Helen Keller
033016 WOD
A. 200 double-unders / 400 singles
EMOM: 5 sit-ups
6:00 time cap
B. Strict press
Four rounds of:
4 reps at medium-heavy weight
1:00 front plank
Rest 1:00 after each round
C. For time:
21-15-9
Power cleans (115/75)
Box jumps (24/20)
Rest 2:00
9-6-3
Strict pull-ups
Strict handstand push-ups
>> On-Ramp
For time:
15-12-9
Hang power cleans
Step-ups
Rest 2:00
9-6-3
Ring rows
DB seated presses
Early-morning runners (rowers got out of it) on Monday were asked for their “morning faces.” This is what we got.
032916 WOD (Frank’s birthday;)
A. Three rounds NFT (7:00 time cap)
100-meter run
10 lat pull-downs
12 good mornings with empty bar or PVC
14 hollow rocks
B. Every 1:30 for 6 sets
3 x snatch pulls
Focus on solid positions before increasing weight
C. Every 3:00 for 18:00 (3 sets each)
Minutes 0, 2, 4: Run 200 meters, 20 Russian kettlebell swings, 10 toes-to-bar
Minutes 1, 3, 5: Row 250 meters, 20 jumping lunges, 10 push-ups
>> On-Ramp
Modifications will be posted on whiteboard
Great job to everyone who completed 16.5 on Saturday. Thank you to all who came to the BBQ after the workout. Upcountry knows how to grill and grind!
Open recap coming soon. In the meantime, submit those 16.5 scores before 2pm today.
We say bye for now to David and Lily as they move to Oahu this week. We will miss you two and look forward to your visits.
Aloha and a hui hou!
032816 WOD
A. 9:00 EMOM
Min. 1: 0:30-0:45 Russian step-ups
Min. 2: 0:30-0:45 glute hip bridges
Min. 3: 0:30-0:45 row for calories
B. Front squat
Take 15:00 to build to a heavy triple for the day.
Rest 1:30 between working sets
C. For time:
Run 300-meters
30 hang full cleans (135/95)
30 v-ups
30 pull-ups
Run 300-meters
>>On-Ramp
Run 200-meters
20 med-ball cleans
20 sit-ups
20 ring-rows
Run 200-meters
