CrossFit Upcountry Maui

052820 WOD

A. 3 x 0:30

Good morning w/ PVC

Pass throughs 

Figure 8 (0:15/side)

Overhead squats 

B. Half kneeling strict press 

3 x 10/ side

Superset with 3 x 10 skull crushers 

C. AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Single arm power clean (6/side)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters

052720 WOD

A. 3 x 0:30

Air-squats 32×1

Lunges

Cat/cows

Scorpions

B. 20:00 EMOM

1- 16 Russian KBS

2- 12-14 DB step ups 

3- 0:30 mountain climbers 

4- 10 reverse burpees 

C. 10 Hollow rocks 

10 v-ups

10 tuck-ups

10 second hollow hold

Three rounds, resting 1:30 in between rounds 

052620

A. Three rounds x 0:30

All fours reach throughs

Table top (cat/cow)

Bird dogs right side

Bird dogs left side

B. Four rounds of

20 single leg glute hip bridge (10/side) weight is optional 

20 oblique side bends (10/side) DB/ KB/ or odd object 

Rest 1:00 between rounds 

C. In 4:00

0:40 front plank

30 lateral hops

20 clungers (15/side)

Max sit ups in remaining time

Rest 2:00 in between sets. Complete four rounds

1 clunger is: curl DB with both hands +  1 lunge + 1 press with both arms