FRI FEB 3 - 100, 5, switch!

Mike
Feb 3, 2017
1 min read

Buy In: Tabata sit ups with leg lift hold on the breaks

WOD A

15 min AMRAP (2-man Teams):

1 member completes 100m run 5 pushups

the other member does 10 star jumps 10 air squats 10 leg lifts

Switch places after the 5 pushups are completed.

At 11, 7, and 3 min. to go, each team must complete 50 kte situps (team total).

WOD B 6 min Challenge:

120 team burpees

Cash out: tabata flutter kicks / ground thrust hold on rest

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251208 - MON DEC 8

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

251204 - THU DEC 4

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side moun

251203 - WED DEC 3

Buy in : Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 m

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FRI FEB 3 - 100, 5, switch!

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