WOD (Workout of the Day)

Congratulations to Ashylnn for getting her first bar muscle-up on Wednesday evening! She and her husband, Ross, just moved to Maui from South Carolina; prior to that, they lived on the Big Island. We love having this awesome couple at the gym. Keep up the great work you two!

101714 WOD

A. 5:00 time cap

150 double-unders / 300 single-unders

EMOM: 5 v-ups

B. Deadlift – DELOAD

40% x 5

50% x 5

60% x 5

C. In 2:30

Run 100 meters

24 double-unders

12 toes-to-bar

ME lunges with barbell overhead (115/75) *

* Each time you drop bar, do 3 burpees before picking it up.

Four rounds, resting 1:00 between each. Score is lunges.

>> On-Ramp

In 2:30

Run 100 meters

48 single-unders

12 v-ups

ME lunges with bumper plate overhead / unweighted lunges

Three rounds, resting 1:00 between each. Score is lunges.

ATTENTION YOGA STUDENTS: Please arrive early to class! Anyone coming late does not receive the full benefit of this thoroughly-planned hour. Thank you for your consideration!

>> where posing is welcomed.

Move through different poses that aid flexibility and mobility during Restorative Yoga with Jasmine, Josh’s sister. Jasmine comes to us from Makawao Yoga; she’s naturally gifted at guiding people through basic yoga movements and principles. We’re stoked to have her lead this slower-paced, deeper-stretching class from 8 to 9 a.m. Thursday. Bring your mat and an open mind!

THURSDAY SCHEDULE:

5:45-6:45 a.m.: Open gym

8 – 9 a.m.: Yoga with Jasmine

9 – 10 a.m.: Olympic weightlifting with Coach Toby

4:30 – 5:30 p.m.: Olympic weightlifting with Coach Toby

101514 WOD

A. Three rounds NFT

100-meter run

3 wall walks

6 kips

9 hollow rocks

B. Press

40% x 5

50% x 5

60% x 5

Subset with 3 x 3 negative pull-ups

C. “Mini Chief”

AMRAP 3:00

3 power cleans (135/95)

6 push-ups

9 air squats

Three rounds, resting 1:00 between each. Start subsequent rounds where you leave off. Score is rounds and reps.

>> On-Ramp

AMRAP 3:00

3 hang power cleans

6 modified push-ups

9 air squats

Three rounds, resting 1:00 between each.