Wednesday, June 15, 2016

Mahalo to Elena and Steph who are making our new horseshoe shirts look good! The AMBC original design, along with our classic triangle print, were stocked Tuesday in men’s T-shirts and women’s tanks. Get your Upcountry apparel before it’s gone!

061516 WOD

A. Row 500, then together:

4:00 alternating Tabata

Double unders

Glute hip bridges

B. Three sets of:

Good mornings x 10-15 reps (stay light)

Rest 45 seconds

Supine ring rows x 8-10 reps @ 2111

Rest 45 seconds

Prone plank hold x 45 seconds

Rest 45 seconds

Dumbbell bench press x 8-10 reps @ 2011

Rest 45 seconds

Strict supinated-grip pull-ups x 4-8 reps @ 2110

Rest 45 seconds

C. For time:

21-15-9

Overhead squats (115/75)

Pull-ups

>>On-ramp

15-12-9

PVC overhead squat / front squat

Ring rows