MONDAY 6-5-17

CONGEATULATIONS TO EVERYONE WHO RAN Haena to Hanalei, esp Robin and Lauren.

Lauren placed 1st in her age group awesome job ladies. Β  Motivation for November’s Koloa Run and Poipu Crossfit’s Hawaiian Ultimate trail runπŸ™ŒπŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰and KAUAI MARATHON πŸ€”πŸ˜

 

SUMMER FIT CAMP

TEXT COACH JAMES IF ANYONES HIGH SCHOOL TEENS Β INTRESTED IN 2 month summer training 651-1413

 

MONDAY

warm up 2Rounds
100 m run
10 each
Spider-Man push up
Jumping squat
10 sec chin up hold
Dynamic Scorpion
SQUAT HOLD W TRUNK ROTATION

Then 2X 10
Shpt
BTNP
OHS
Snatch Balance
SOTS PRESS

Power Snatch + Full Snatch + Overhead Squat
Work up to a heavy single for the complex here! Focus on getting some good positions back and get that timing back!

Back Squats
3,3,3,3,3
*Work up to a heavy triple for the day here, not a max!
CONDITIONING

10 Min Amrap
100 m run
5 pull ups
10 Push ups
15 airsquats

 

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