CrossFit Upcountry Maui

112120 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. 24:00 AMRAP

Teams of two alternating after full round is complete

Run 100 meters

5 pull-ups

10 push-ups

15 air-squats

112020 WOD

A. Warm-up: Coach’s choice 

B. Deadlift 

Take 15:00 to build to a challenging three reps in the deadlift 

C. In 3:00:

200 meter run

5 power cleans (185/125) or approximately 75-80% of 1 RM PC

10 lateral hops over bar

ME kipping HSPU in remaining time 

Four rounds, resting 2:00 between rounds 

111920 WOD

A. Warm-up: Coach’s choice

B. Three rounds of

10 bird dogs

12 single leg glute hip bridge (6/side)

14 banded hamstring curls

Rest 1:30 between rounds 

C. B. Four rounds:

1:00 ME Row for calories 

0:30 rest

1:00 ME ground to overhead with plate (45/25)

0:30 rest

1:00 ME Reverse burpees

2:00 rest