WOD (Workout of the Day)

121215 WOD

A. Group warmup

B. Stretch

C. Workout TBA

Show up and blow up!

It’s beginning to look a lot like the CrossFit Upcountry Christmas party! Countdown: One week.

121115 WOD

A. EMOM 8:00

Odd minutes: 0:20 hollow + 0:20 arch

Even minutes: 0:40 row for calories

B. Deadlift – week 2 | month 2

70% x 3

80% x 3

90% x 3+

Subset with 3 x 10 cobras

C. For time:

200-meter run (or 250-meter row)

21 power cleans (115/75)

21 HR push-ups

200-meter run

15 power cleans

15 HR push-ups

200-meter run

9 power cleans

9 push-ups

>> On-Ramp

100-meter run

15 hang power cleans

15 modified push-ups

100-meter run

12 hang power cleans

12 push-ups

100-meter run

9 hang power cleans

9 push-ups

121015 WOD

A. Every 3:00 for 9:00

300-meter run

15 strict abmat sit-ups

B. 5:00 AMRAP

15 kettlebell swings (53/35)

10 box jump-overs (24/20)

Rest 2:30

5:00 AMRAP

15 sit-ups

30 double-unders

Rest 2:30

5:00 AMRAP

10 alternating dumbbell snatches (55/35)

5 burpees

C. Mobility

1. Triceps smash with foam roller

2:00 / side

2. Glute smash with lacrosse ball

2:00 / side