Mike
- Mar 8, 2017

WED MAR 8 - Tabata style

Buy in: 400m run

WOD A 4 rounds of:

20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold

then Run 250m, rest exactly 2 min, then proceed to WOD B

WOD B

4 rounds of: 20 sec max v-situps 10 sec hollow body hold 20 sec max supermans 10 sec superman hold

then

Run 250m, rest exactly 2 min, then proceed to WOD C

WOD C

4 rounds of: 20 sec max 50m shuttle sprint 10 sec jumping jacks 20 sec max squats 10 sec squat hold

Cash out: 5min: 10 backward lunges, 10 burpees, 10 leg lifts

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240726- FRI JUL 26

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

240725 - THU JUL 25

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction) 20 step ups THEN (after 12 min., wi

240723 - TUE JUL 23

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposi

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WED MAR 8 - Tabata style

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