CrossFit Upcountry Maui

082121 WOD

A. Warm-up: Coach’s choice 

B. In teams of two, alternating rounds

10:00 AMRAP

5 pull-ups 

10 wall balls 

15 sit-ups 

5 min rest 

10:00 AMRAP 

5 power cleans (115/75)

10 push-ups 

15-calorie row

082021 WOD

A. Group warmup 

B. Every 2:00 for 12:00

Deadlift x 3 reps

Build to a challenging 3

C.  15:00 AMRAP in teams of two, alternate to complete full rounds each of the following:

5 deadlifts (185/155)

7 HSPU 

50-meter sprint

081921 WOD

A) Warmup 

Coaches Choice 

B) Accessory 

3 Sets Of:

1:00 single leg glute hip bridges (:30/ side)

0:45 Right Side Plank

0:45 Left Side Plank

1:30 Rest

C) Metcon 

Every 5 Minutes for 20 Minutes 

Row 500/400 (sub bike 30/24 cal or 400 meter run)

30 Air Squats 

20 Sit-Ups 

10 Hand Release Push-Ups