060916 WOD
A. Three sets of:
60 seconds weighted hip bridges
Rest 60 seconds
60 seconds of Russian twists
Rest 60 seconds
60 seconds of max distance handstand walk or handstand hold
Rest 60 seconds
B. Every 3:00 for 15:00 (5 rounds)
200 meter run
5 chest to bar pullups
50′ walking lunges
15 sit-ups
>>Modifications will be on white board
C. Mobility
Quad smash with foam roller (1:30/side)
Pec / front delt smash with barbell (1:30/side)
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” — Ralph Waldo Emerson
060816 WOD
A1. Row 500 meters, then complete a 2:00 front plank. Do five burpees every time you drop.
A2. Front delt smash (2:00) and German hang from bar (2:00)
B. Every 1:30 for 10:30 (7 sets)
1 x push press + 1 jerk
C. For time:
10-8-6-4-2*
Hang full clean (155/105)
Strict HSPU
* 15-yard shuttle run after each round
>> On-Ramp
10-8-6-4-2
Hang full clean or front squat
DB seated strict presses
100-meter run or 150-meter row after each round
We reached an all-time record attendance Monday! Awesome job starting your week, Upcountry. Let’s finish strong.
“Long term consistency trumps short-term intensity.” — Bruce Lee
060716 WOD
A. Three sets of:
30 seconds strict toes to bar
Rest 30 seconds
30 seconds of dynamic push-ups
Rest 30 seconds
C. EMOM 30:00
Minute 1: 30 double-unders
Minute 2: 10 burpees
Minute 3: 15 kettlebell swings
Metcon courtesy CrossFit Invictus
