CrossFit Upcountry Maui

031321 WOD

A) Warmup 

Coaches Choice 

B) “Jordan”

In Teams of 2 Perform

For Time:

1 Mile Run 

Followed by…

5 Rounds Of:

Alternating movements

5 Ring Muscle-Ups or bar muscle-ups (sub 5 strict pullups + 5 dips)

17 Alt. DB Snatch @50/35

26 Wall Balls @20/14

Followed by…

94 Calorie Row (partition row)

*One partner working at a time, split the run and row, then alternate movements on the 5 round portion.*

031221 WOD

A) Warmup 

Coaches Choice 

B) Strength

Sumo deadlift 

Take 15 mins to build to a triple 

C) Metcon

8:00 AMRAP  

8 Single Arm OH DB Lunge @50/35

50 Double-Unders 

031121 WOD

A) Warmup 

Coaches Choice 

B) Accessory 

3 Sets of:

6 Single Arm DB Bench (Right)

0:30 Wall Sit (Sit at parallel)

6 Single Arm DB Bench (Left)

1:00 Rest

C) Metcon 

16 Minute EMOM

1 – 15/12 Calorie Row 

2 – 20 Sit-Ups

3 – 15/12 Hand Release Push-Ups

4 – 20 Air Squats