030216 WOD
A. OTM 8:00
Even minutes: 150-meter row
Odd minutes: 50-meter farmers carry AHAP
B. Every 1:30 for six sets
1 x push press
1 x jerk with 3-second pause in receiving position
Build to a challenging set of two reps
C. AMRAP 10:00
15 American kettlebell swings (53/35)
12 box jump-overs (24/20)
9 HR push-ups
D. Optional cash-out
Run 400 meters, then accumulate 3:00 in a front plank hold
We love our fit families at CrossFit Upcountry!
030116 WOD
A. Three sets of the following:
0:30 hollow rock / hold
0:30 rest
0:30 double-unders / single-unders
0:30 rest
0:30 KB oblique side bends (switch at 0:15)
0:30 rest
0:30 alternating dumbbell renegade rows
0:30 rest
B. EMOM 15:00 (5 sets)
Min 1: 100-meter run
Min 2: 8 power cleans (135/95)
Min 3: 10/8 ring dips
C. Tabata 4:00
Glute hip bridges (weight optional)
Little Zoey agrees that Saturday Sweatfest featuring 16.1 was epic! Keep up the good work, Upcountry. Photo by Liane M.
022916 WOD
A. EMOM 9:00
Min 1: 100-meter run
Min 2: 15 ball slams
Min 3: 150-meter row
B. Front squats
Every 2:30 for 5 sets
3 reps @ 32×1
C. For time:
600-meter run
21 overhead squats (115/75)
21 toes-to-bar
400-meter run
15 OHS
15 T2B
200-meter run
9 OHS
9 T2B
>> On-Ramp
Modifications will be posted on whiteboard