121812 WOD
A. Strength
A1. pull-ups
ME x 3 // 3 x 5 weighted (+5)
A2. dips
ME x 3 // 3 x 5 weighted (+5)
B. Metcon
AMRAP in 20:00
5 push-ups
10 lunges (5/side)
15 Russian kettlebell swings (53/35)
100-meter run (partial run will not count as full rep)
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121712 WOD
A. Skill
Snatch – floor
5 x 3
B. Metcon
For time:
21-15-9
Overhead squats (115/75)
Box jumps (24/20)
C. Cash out
3 x 20 weighted hip bridges
CFUM athlete Marlena Howard is moving to Oahu. Her last WOD with us will be today. Marlena, who’s friends with Gabby and our yoga instructor Ann, among many others, will be sorely missed. In case you didn’t notice, her form is always on point; and she has awesome double-unders, overhead squats, cleans and a ton of other movements. Good luck on this new chapter of your life, and don’t forget your true home Upcountry!
121512 WOD
A. Group warmup
B. Metcon
Marlena requested thrusters, so thrusters it shall be. The rest of the workout will be announced at 8 a.m. at the box. Don’t wuss out!
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Our very own stud of a big-wave surfer, Isaac Stant, is competing with his filmmaker Jon Spenser in Innersection, a massive surf video competition held online. In Isaac’s bio, he gave a shoutout to CFUM, and he always reps us well. Both Isaac and Jon are Maui natives and Upcountry residents. Please vote for his video below with the following steps:
1. CLICK ON THE LINK: http://innersection.tv/content/videos-poll
2. SELECT JON SPENSER (ISAAC’S FILMMAKER)
3. SCROLL TO BOTTOM AND SELECT “CAST MY VOTE”
