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SAT FEB 4 - Saturday partners


WOD A

2-person teams, 11 min AMRAP: Only one person can work at a time, can only switch at half the total amount of reps: 100 star jumps 75 situps 50 side planks

[Person not working must hold a plank hold (on elbows) or squat hold. Anytime the hold is broken, both members must stop and do 5 pushups!]

WOD B 2-person teams, 9 min AMRAP:

100 leg lifts 75 tuck jumps 50 pike pushups

[Same format as WOD A, but person not working must do v-hold or straight arm plank hold]

After 9 min AMRAP: group 400m run

Cash Out: 1/2 Tabata mtn climbers


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WED NOV 25 - 201125

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat

MON NOV 23 - 201123

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

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