Wednesday, April 29, 2015

Welcome Roman (right) and Vera, who traveled all the way from Switzerland to WOD with us for a week! OK, well, maybe that wasn’t the sole reason, but we sure do love having them around. Have a great vacation on Maui! We love having you Upcountry.

042915 WOD

A. Row 500 or run 400, then:

EMOM 9:00

Minute 1: 0:45 hollow hold

Minute 2: 0:45 arch hold

Minute 3: 0:45 handstand hold / overhead hold

B. Push press

4 x 3-5 (build to a challenging set)

Rest 90 seconds

Weighted supinated-grip pull-ups

4 x 3-5

Rest 90 seconds

C. 3:00 AMRAP

5 handstand push-ups

7 deadlifts (bodyweight)

10 box jumps (24/20)

Three rounds, resting 1:00 between each. Start subsequent rounds where you leave off. Score is total rounds and reps.

>> On-Ramp

3:00 AMRAP

5 seated dumbbell presses or modified HSPU off box

7 KB deadlifts

10 box jumps / step-ups

Three rounds, resting 1:00 between each. Start subsequent rounds where you leave off. Score is total rounds and reps.