THU APR 20 - Upper body attack

Mike
Apr 19, 2017
1 min read

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 air rows left side (in straight-arm plank, drive one elbow up, toward and past hip while squeezing the shoulder blade) 10 air rows right side 10 burpees WOD B 12 min. AMRAP: 400m run 10 rail pull ups 20 sec. cumulative hold at top of pull up 10 pike push ups Cash out: Tabata hollow body rocks

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260825 - TUE AUG 25

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260824 - MON AUG 24

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits OR other ab choice 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run

260821 - FRI AUG 21

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sci

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THU APR 20 - Upper body attack

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