WORKOUT OF THE DAY, SEPTEMBER 16TH 2016


Published September 15, 2016


The Ritz-Carlton, Kapalua will be hosting the 4th annual Wellness Weekend “E Malama Kou Kino,” which translates to “care for your body” in the native Hawaiian language, on September 15-18, 2016. Guests of the resort along with the local community are invited to take part in this three-day health and wellness experience to help balance the mind, body and spirit, while enjoying this exclusive resort on Maui’s pristine north shore.  Join Coach Janelle and Tom at 9am on the Beach House Lawn for a great WOD before your Aloha Friday! 

WOD:  (15 min Cap)

#Mexican Jumping Beans

For Time:

10-8-6-4-2 Squat Cleans (155/105lbs) Scale to Approx 55-60% of 1RM Squat Clean **  

100-80-60-40-20 Double unders (Singles)

Ex, 10 Squat Cleans, 100 DU, 8 Squat Cleans, 80 DU...

UnLoaded WOD:

10-8-6-4-2 KB Swings

10-8-6-4-2 KB Goblet Squats

100-80-60-40-20 Single Jump Ropes 

STRENGTH:

(20 minutes for both)

Front Squat 3x3 across, Approx 85-90%

Back Squat 3x3 across, Approx 85-90%

UnLoaded Strength:

Rowing 

500m Row Rest 1:1

400m Row Rest 1:1

300m Row Rest 1:1

200m Row Rest 1:1

100m Row

 


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