Friday, September 25, 2015
I asked a few of the members in class Tuesday evening to pose (the others were inside) and this is what I got. Brent, Jason L. and Steph: Congratulations; this is the most strange starting line photo I’ve ever seen at CrossFit Upcountry. AND I LOVE IT!
092515 WOD
A. 12:00 EMOM (3 sets)
Minute 1: 200/150-meter row
Minute 2: 0:30 hollow hold
Minute 3: 100-meter run
Minute 4: 0:30 arch hold
B1. Barbell hip bridges
Take 10:00 to build to heavy set of 12 reps with a 3-second pause at the top, then do 3 x 12 at that weight, for a total of 4 x 12 sets and reps. Rest 2:00 between sets.
C. Four rounds for time:
300-meter run
20 Russian kettlebell swings (53/35)
15 wall balls (20/14) to 10′ target
Rest 1:00 after each round
>> On-Ramp
Four rounds for time:
200-meter run
10 Russian kettlebell swings
10 air squats / DB thrusters
Rest 1:00 after each round