Call Us: (808) 725-3447

Monday 5-30-16

29
May

Monday 5-30-16

Happy Memorial Day!  Reminder only 8am and 6pm class today!

Beach WOD this Saturday 9am at north end of Kealia. All are welcome!

The Coconut Cup is less than 2 weeks away! WODs are Posted!!

Haven’t signed up yet? No excuses register at thecoconutcup.wodpress.com 

Skill

Handstand Straight Arm Hip Taps

  •  2×20

Strength

Back Squat

  • 2 RM

Conditioning

“31 Heros”

AMRAP in 31 minutes With a Partner:

8 Thrusters (155/105 lbs)

6 Rope Climbs (Can sub 12 Pull ups)

11 Box Jumps (30/24 in)

*Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a

sandbag or plate (45/25 lbs). When Partner 2 returns from the run, Partner 1 will

grab the sandbag, and begin their 400 meter run, while Partner 2 continues the

workout where Partner 1 left off.

https://www.31heroes.org/

Accessory

Box Shoulder Stretch

  • 4×0:20

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