WOD (Workout of the Day)

Keoki already has chest-to-bar pull-ups after less than two months. Where you at, Keola?

052115 WOD

A. Four rounds NFT (5:00 time cap)

100-meter run

10 sit-ups

10 KB oblique side bends (10/side)

B. 20:00 AMRAP in teams of two, with only one person working at a time to complete whole rounds of the following:

Row 200 meters

10 burpees over the erg

15 Russian kettlebell swings (53/35)

Row 200 meters

C. Mobility

1. Ground splits (2:00 total)

2. Trap smash with PVC (2:00 / side / person)

Nate’s painface though

It’s hilarious to see what people come up with during these jumping photos. Like, Tom is just standing there, unamused. Then Nate and Keoki have some pretty crazy kicks. So does Liane, although she’s hidden in back. One of my favorites is Nikki, because she’s adorable and her expression is spot on. Or coach Jason, because he’s loading up for what is probably a great jump. Way to pull off this shot, 4:30 p.m. Monday class!

052015 WOD

A1. Run 400 meters or row 500 meters

A2. EMOM 9:00

Minute 1: 0:45 hollow hold

Minute 2: 0:45 arch hold

Minute 3: 0:45 controlled kip off bar or rings

B. Press – 5/3/1 week 3 | month 1

75% x 5

85% x 3

95% x 1+

Subset working weights with 3 x 10 single-arm dumbbell rows (10/side)

C. Three rounds for time:

5 bar muscle-ups (sub 5 chest-to-bar pull-ups + 5 dips per round – can be done consecutively)

10 deadlifts (225/155)

50 double-unders

>> On-Ramp

Three rounds for time:

5 ring rows + 5 parallette dips

10 kettlebell deadlifts

100 single-unders

Matt, Keoni and Kaika analyze footage of their Olympic-style weightlifting Monday during open gym. When these three besties are training together, you know something good is going down!

051915 WOD

A. 4:00 alternating Tabata

double-unders

jumping jacks

B. Snatch warm-up

B. EMOM 14:00

Odd minutes: 3 tall snatches

Even minutes: 15 leg raises

C. EMOM 8:00

Odd minutes: 5-7 hang power snatches

Even minutes: 15 box jumps (24/20)

D. Accumulate 1:00 couch stretch / leg and 1:00 pigeon stretch / leg