100313 MOBWOD
A. Review
1. Squat opener wall stretch (5 min.)
B. Front vs. rear shoulder
1. Rear shoulder/ deltoid mob with lacrosse ball (2 min. per side)
2. Kneeling lat stretch with band (2 min. per side)
C. Hamstrings
1. Hamstring mob with lacrosse ball (5 min. per side)
Get your lung capacity up while taking it easy on your joints with the new CFUM swim class, featuring instruction from former triathlete swim coach Emalia Suehiro. Ema, a CFUM athlete, set dates monthly through the rest of the year. Each class begins promptly at 9 a.m. at Pukalani Pool. Mark your calendars with the following dates, and catch the wave of classes while they’re being offered!
100213 WOD
A. Group warmup
B. Press / pull-up [ TESTING ]
Take 25 minutes to find your 3RM on the strict press and max-effort on consecutive strict pull-ups.
C. NFT:
600-meter run
5 rounds of the couplet:
10 dumbbell renegade rows (5/side) *
20 double-unders
600-meter run
* Due to the test day, we will not prescribe weights. Listen to your body and try to shut off the need to go quickly.
>> On-Ramp
400-meter run
Five rounds of the couplet:
10 DB renegade rows
20 double-unders/60 single-unders
400-meter run
