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  • Mike

THU APR 13 - Lucky 13


Buy in: Run to 14th St. statue OR Granite Circle (approx 200m)

WOD 1. 10 min AMRAP: 10 star jumps 10 push-ups 15 box jumps 15 dips 20 lunge switches 20 plank push-ups

WOD 2. 10 min AMRAP: 20 bicycle crunches 15 leg lifts 10 v-sit-ups

@ 5 min mark Do 10 burpees

Cash out: 1 lap around track or Meadow


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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

SAT NOV 21 - 201121

A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

FRI NOV 20 - 201120

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 min

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