Hawaii WODs

I got home last night from a fantastic week in Hawaii.  Below is a recap of my vacation WODs, most of which were devised by my vacation-buddy, Amylynne.  The big take-aways for me were: 1) You really can get a good WOD in anywhere... especially if you don't mind getting funny looks at the hotel gym; 2) I really need to re-learn consistent double-unders.  No excuses.  My best was 40+ in a row.  I at least need that back; 3) I can kip like a mofo on a regular pull-up bar --- but put me on a different bar (i.e. smith machine, assisted pull-up machine) and my grip is non-existent.  Need to step that up; 4) Bring liquid chalk.  

Day 1:

20 min AMRAP of 10 pull-ups, 10 pistols, 10 man-maker push-ups (6+ rounds)

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Annie (50-40-30-20-10 reps of double-unders and sit-ups) (18+ --- gotta re-learn double-unders!  The first 25 were perfect...  and then I fell apart.  I have bruises from the whip-marks.)

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Quick mini hike and horseback riding!

Day 2:

2 rounds for time of: 800m run, 30 dumbbell cleans (20# each), 30 burpees (21 something)

Day 3:

Dumbbell bench 5x3 @ 35#

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5 rounds for time: 15 dumbbell power cleans (20# each), 21 pull-ups (21 something)

Day 4

I took a rest day... with a 4mi volcano hike!

Day 5

10 min AMRAP of 30 double-unders, 30 sit-ups (3+ rounds - uugh - double-unders!)

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4x 400m treadmill sprints at 9mph (I crapped out on the last one part way through.  Let's blame the treadmill.)

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3 rounds NFT of 20 dumbbell snatches (10 each arm), 5 strict pull-ups

Day 6

4x3 smith machine backsquats at an unknown weight (120 in plates + ??? for the bar)

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800m run followed by 20 burpees, 50 walking lunges, 50 hand release push-ups, 50 sit-ups down to 12 burpees, 10 walking lunges, 10 hand release push-ups, 10 sit-ups (34:37)