Thanks to everyone who came out and WOD’d with us and then stuck around for another amazing Muscles and Mimosas.  Thanks again to the best chef on island, Rob Mason of RJ Gourmet (his wingman Craig K), Valley Isle Kombucha, Maui Banana Bread Company, and Down the Hatch.  

STRENGTH:

#primer

3 Sets (5 min)

8 Suitcase Deadlifts, each side (Video)

8 Double-Kettlebell Front Rack Step-Ups, 4 each leg (Video)

#back squats

Every 2 min complete

Set #1 – 6 Back Squats @ 71% of 1RM Back Squat

Set #2 – 4 Back Squats @ 76% of 1RM Back Squat

Set #3 – 2 Back Squats @ 81% of 1RM Back Squat

Set #4 – 6 Back Squats @ 76% of 1RM Back Squat

Set #5 – 4 Back Squats @ 81% of 1RM Back Squat

Set #6 – 2 Back Squats @ 86% of 1RM Back Squat

Set #7 – 6 Back Squats @ 81% of 1RM Back Squat

Set #8 – 4 Back Squats @ 86% of 1RM Back Squat

Set #9 – 2 Back Squats @ 91% of 1RM Back Squat

BeachFit will do:

AMRAP 18

21/15 Calorie Bike or Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand-Release Push-ups

WOD:  (20 min for both)

#body armor 1

Alternating EMOM x 10 (5 Rounds)

7 Push Presses   *BeachFit will do 10 Wall Balls 

7 Deadlifts  *BeachFit will do 10 KB Deadlifts

On both movements, start at 60% and climb from there incrementally. There is not a target percentage to reach, but instead a theme – mechanics

#body armor 2

3 Sets:

100m Overhead Kettlebell Carry* (Video)

10 Inverted Barbell Rows (Video)

50 Band Pull-Aparts (Video)

Rest 1-2 min after each set.