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  • Mike

SAT MAR 4 - Legs, abs, and arms...but mostly legs.


Buy in: 1 min max lunge switches / 30 second lunge hold / 30 sec lunge hold other leg

WOD A

8 min AMRAP

50 squats run 250m 50 side to side mtn climbers run 400m 50 pike pushups run 250

WOD B

8 min AMRAP

25 v-situps run 400 25 pushups run 250m 25 sprawls

WOD C

6 min AMRAP:

25 curtsy squats 50m broad jumps 25 plank pushups 50m frog jumps

Cash out: 1 min hollow body rocks / 1 min hold


Recent Posts

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SAT DEC 5 - 201205

Buy in: 2 min. plank hold, then Run to Oak Hill WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 kn

FRI DEC 4 - 201204

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol

THU DEC 3 - 201203

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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