Workout of the Day

Monday, May 20, 2019

Team leader Chris Berquist briefs a team before they begin their late afternoon search. A few of us went to Makawao Forest Reserve to help search on Saturday. Volunteers are still needed as Amanda is still missing. Contact Frank or Kehau if you are interested in helping the search team.

052019 WOD

A. Warm-up: Coach’s choice

B. Front squat 

Take 12:00 to find your 3 rep max for the day

C. Murph Prep

20:00 AMRAP 

Run 800 meters (buy in)

In remaining time, AMRAP:

5 pull-ups 

10 push-ups 

15 air-squats 

>>Modifications will be given

Saturday, May 18, 2019

Power cleans and sun rays at the 5:45 AM class

051819 WOD

A. Warm-up: Coach’s choice

B. 30 Minute EMOM

#1 – 10 DB Box Step-Ups @50/35 & 24/20

#2 – 100m Run

#3 – 8 – 10 burpees

#4 – 12/10 Calorie Row

#5 – 12 Alt. DB Snatches @50/35

>>Modifications will be given

Cooldown: 

C. Standing Box Hamstring Stretch x1:30 Per Side 

Friday, May 17, 2019

Aloha Friday is here!

051719 WOD

A. Warm-up: Coach’s choice

B. Every 2:00 For 10:00 

Thruster x5

Thruster x3

Thruster x3

Thruster x1

Thruster x1

*Build to today’s “heavy” single*

C. In Teams of Two Perform:

15 Minute AMRAP

10 Thrusters @75/55

2 Muscle-Ups (sub 2 strict pull-ups or ring-rows + 2 dips

10 Thrusters @95/65

2 Muscle-Ups

10 Thrusters @115/75

2 Muscle-Ups 

10 Thrusters @135/95

2 Muscle-Ups

10 Thrusters @155/105

2 Muscle-Ups  

Etc…175/115, 195/135, 215/145…

*One partner working at a time, each partner completes 10 Thrusters at each weight and 2 Muscle-Ups 

before advancing to the next weight*

>>Modifications will be given

Cooldown: 

Couch Stretch x1:00 Per Side 

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