WOD and Ride! Saturday, July 31
CrossFit Upcountry Maui members, Amy, Andrea and Tricia, are the original “Maui Dirt Girls!” They will be hosting a girls moto ride today at 1:00 PM. With numerous bike to try and gentle coaching everyone will get a chance to see what dirt biking is all about. Following the ride will be a potluck. Contact us via this website for more information.
But first… come into the box for a different kind of ride!
Warm up: Attacking your goat, whatever that may be! Plus pull ups and max rep push ups.
Strength: Wendler Press Day. Get on your percentages outlined in your folders.
WOD: 5 rounds for time;
20 wall balls
20 box jumps
20 walking lunges holding WB bear hug style
Fun for Friday! July 30
Warm up: 3 rounds not for time
- 10 GHD back extensions
- 10 air squats
- 10 KB SDHP
Strength: Back Squat
WOD: For time; 50 double unders (sub 150 singles)3 rounds of:
- 3 power cleans
- 3 split jerks
- 3 back squats
3 rounds of:
- 15 pull ups
- 10 K2E
- 5 ring dips
Thursday, July 29
Amazing day at the box on Wednesday. What progression we are seeing!
Images from Wednesday’s WOD: And now for the WOD!1 mile run (scale to two laps)
5 rounds of: • 20 squat thrusts
• 5 clapping push ups (scale to clapping push ups on knees if necessary) • 50 supine scissors
1 mile run (scale to two laps)