Saturday and Sunday October 19-20

Run, Surf, or hike

Enjoy your weekend in hawaii!

Friday 18OCT13

Mobilize to stay Alive


Skill

Kipping
Thrusters
Modification / scaling


WOD

Elements week wrap up

Fran

21-15-9

Thrusters
Pull Ups

Thursday 17OCT13

Mobilize to Stay Alive


Skill

Overhead Squat
Push Jerk
Medicine Ball Clean


WOD


400 Meter Run
100 Push Press
400 Meter Run
100 Box Jumps
400 Meter Run
100 Medicine Ball Cleans
400 Meter Run
100 Goblet Squats


Elements All Week

Wednesday 16OCT2013

Mobilize to Stay Alive


Skill

Front Squat
Push Press
Sumo Deadlift Highpull


WOD

Tabata

16 Minutes

Burpees
Push Press
Sumo Deadlift High Pull
Single Unders


Stretch

then Hike Koko Head


Elements Day 2

Tuesday 15OCT2013

Mobilize to Stay Alive


Skill

Air Squats
Deadlift
Strict Press


WOD

12 minute AMRAP

400 Meter Run
25 Air Squats
15 ABmat Situps


Elements class all week

Monday 14OCT2013

Mobilize


Skill

Pistols
Turkish Get Ups
Muscle Ups

or

HSPU
T2B
Strict Pull ups


Strength

Complex

5-5-3-3-3-2

Strict Press + Push Press


WOD

3 Rounds for time

Run 400 Meters
15 pull ups
30 Abmat Sit ups
45 Double Unders

Friday 11OCT2013

Mobilize


Skill

Handstand Walk
Turkish Get Up
Muscle Ups



Strength

Back Squats

5-3-3-3-2-2


WOD

Partner WOD

AMRAP 20 Minutes

25 medicine ball sit up toss over box
20 Burpees / Partner hold plank
15 partner squats
10 Partner DL