Yes, it’s a holiday so we get to sneak up Kill Hill!
- Mobility drills for shoulders and hips
- Basic self defense punches and kicks
- Kill Hill!
Wendler: Bench Press
WOD: AMRAP in 15 minutes
10 med ball snatch
10 lateral jumps over med ball (over and back counts as “1”)
10 walking lunges with bumper plate overhead (each step counts)
After WOD skill practice: TBA
Lisa executing a double kettlebell clean
It’s Labor Day Weekend! If you are fortunate enough to have a three day weekend and are heading to another part of the island or getting off the rock, enjoy! Good luck to Coach Karen who will be stroking her crew Saturday in a 6-man single hull canoe. The women will paddle 18 miles from Kailua Bay to Honaunau. For those still interested in a Monday WOD we will have ONE class only at 8:30. (It was a compromise for both the 8:00 and 9:00 AM groups.) Remember, holiday weekends tend to be centered around food. Here’s proof that you are what you eat!
Warm up: 3 rounds not for time;
- 20 GHD sit ups
- 5 pistol squats (each leg)
Wendler: Squats, presses or make up day.And then…. The WOD!
2 Rounds for Time of:
- 5 Power Cleans @ 155/85
- 30 Double Unders
- Rest 2 Min
- Repeat for 3 Cycles (6 total rounds)
Friday’s workout:Warm up as per whiteboard Mobility WOD: external rotation and flexion of the hips WOD: 4 min AMRAP of
- 100m run then…
- 5 pull ups
- 10 DB push press
- 5 DB box jumps (with same DBs)