CrossFit Upcountry Maui

082220 WOD

A. Warm-up: Coach’s choice 

B. 20:00 AMRAP 

In teams of two alternating complete rounds 

5 strict pull-ups 

10 Pushups 

15 air squats 

Run 100 meters 

C. Tabata: Coach’s choice 

082120 WOD

A. Warm-up: Coach’s choice 

B. Deadlift 

Every 2:00 for 6 sets

3 x deadlifts building 

C. 3 x (3:00 Work + 2:00 Rest)

        •       10 Deadlift (M:185#/W:125#)

        •       10 Lateral Jumps Over The Bar

        •       5 Deadlifts

        •       5 Lateral Jumps Over the Bar

        •       Max Calorie Row or bike remainder of time

*Score total calories after all three rounds.

092020 WOD

A. Warm-up: Coach’s choice 

B. Every 2:00 for 5 sets:

1:00 ME plank slides w DB

0:30 ME glute hip bridges w DB 

C. 20:00 in teams of two alternating movements:

300-meter run

15 box jumps

5 pull-ups + 5 toes to bar

20 Russian KBs

10 reverse burpees