WOD (Workout of the Day)

Welcome new CFUM members Kyle S. and his wife, Michelle (not pictured), who moved to Maui not too long ago. The fit teammates often attend 5:30 p.m. class together. We love having you both!

101014 WOD

A. 5:00 in teams of three:

1) 100-meter farmers carry

2) plank hold any style

3) ME row for distance

Switch when farmers carry returns

B. Deadlift

75% x 5

85% x 3

95% x 1+

3 x 5 cobras between working sets

C. 12:00 EMOM – NFS

Minute 1: 10 box jump-overs (24/20)

Minute 2: 12 toes-to-bar

Minute 3: 14 Russian kettlebell swings (70/53)

>> On-Ramp

9:00 EMOM

Minute 1: 10 step-ups

Minute 2: 12 sit-ups

Minute 3: 14 kettlebell swings

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!

>> nama-stay for an hour of restoration.

Rejuvenate your mind and body after a tough week of training 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.: SCHEDULE UPDATE: Due to a scheduling conflict, Coach Toby will not be able to make Olympic lifting class during this time slot. Instead, we will hold open gym. Normal schedule resumes next week.

Find the barbell that’s not like the others . . .
(And match it to the correct 5:45 a.m. athlete)

100814 WOD

A. Three rounds NFT

250-meter row

20 consecutive double-unders / 40 consecutive single-unders *

10 jumping jacks

1 bear crawl (up and back)

* Every time you miss, stop and do one burpee

B. Press

75% x 5

85% x 3

95% x 1+

C. For total time:

1) 100-meter run

9-6-3

Full snatches (135/95)

Bar muscle-ups *

100-meter run

3:00 rest

2) 100-meter run

9-6-3

Full cleans (185/135)

Strict handstand push-ups

100-meter run

Clock will be running; gauge your own 3:00 rest. Score is total time for both part 1 and 2, including 3:00 rest.

* Bar muscle-up sub is one chest-to-bar pull-up/one dip per MU

>> On-Ramp

1) 100-meter run

9-6-3

Hang power or full snatches AHAP

Chest-to-bar pull-ups

100-meter run

3:00 rest

2) 100-meter run

9-6-3

Hang power or full cleans

Modified handstand push-ups

100-meter run

Clock will be running; gauge your own 3:00 rest. Score is total time for both part 1 and 2, including your rest