Friday, May 8, 2015

Guess this Makawao athlete (hint: he’s lost about 20 pounds since joining CrossFit Upcountry and he’s getting stronger and faster by the day!)

050815 WOD

A. EMOM 6:00

Minute 1: 24 double-unders / 48 single-unders

Minute 2: 6-8 burpee pull-ups

B. Deadlift – 5/3/1 month 1 | week 1

65% x 5 *

75% x 5

85% x 5+

* All percentages based off 90% of 1RM

Subset working sets with 3 x 12 barbell hip bridges

C. In 2:30

Run 100 meters

10 box jumps (24/20)

10 alternating lunges with barbell in front rack (135/95)

ME sit-ups

Four rounds, resting 1:00 between each. Score is sit-ups.

>> On-Ramp

In 2:30

Run 100 meters

10 step-ups

10 lunges

ME sit-ups

Three rounds, resting 1:00 between each. Score is sit-ups.