WOD (Workout of the Day) – Page 402 – CrossFit Upcountry Maui

Friday, September 14, 2018

091418WOD

A. Group warmup

B. Three rounds of the following

Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Rest 1:30 between each round

C. 18:00 AMRAP in teams of two, with only one person working at a time, partition reps any way to complete the following:

20 OHS (95/65)

20 box jumps (24/20)

20 toes to bar

20-calorie row

>>Modifications will be given

D. Mobility

1:00 / side glute smash with lacrosse ball

We WILL HAVE 4:45 a.m. facilitated open gym on Friday, Sept. 14, 2018. Hooray!

Great job getting into the gym despite less than perfect weather. Thankfully the storm passed the gym without causing any damage.

091318 WOD

A. Group warmup

B. EMOM 14:00

0:30 side plank hold + 5 v-ups

Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 3 minutes

>>Modifications will be given

D. Mobility

1:00 /side front delt smash with lacrosse ball