CrossFit Upcountry Maui

082920 WOD

A. Warm-up: Coach’s choice 

B. Movement prep

C. 20:00 AMRAP teams of two, alternating movements 

12 Toes to bar (sub 12 sit-ups)

12 Med ball cleans  (sub 12 air squats)

10 Burpees (sub 6-8 sprawls)

100 meter run (sub row)

40 double unders (sub 80 singles)

082820 WOD

A. Warm-up: Coach’s choice

B. Turkish get up

Take 10:00 to build to a challenging TGU

C.  “Running Nate”

20:00 AMRAP

200-meter run

2 muscle ups (scale 2 pull-ups + 2 dips)

4 handstand pushups (scale DB press or HSPU from box)

8 American KBs (70/53) (scale to Russian KBS)

082720 WOD

A. Group warmup 

B. Three sets of:

RDL with barbell x 10 – 15

Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111

C. 1:00 ME at each station:

– Double-unders

– Renegade rows with DB

– Reverse lunges

– Cross-body mountain climbers

– Glute hip bridges with DB (50/35)

Complete three rounds resting 1:00 between rounds