Buy in: 2 min. max candlestick get ups
WOD A
10 min. workout:
First 30 sec: group hollow body hold
then cycle the following:
10 squat/squat jump combos (1 squat followed by squat jump)
10 v-sit ups
10 clapping push ups
10 supermans
Last minute: group squat hold
WOD B
10 min. AMRAP:
10 sprawls
100m shuttle sprint (50m out and back)
10 push ups
100m shuttle sprint
10 star jumps
100m shuttle sprint
Cash out: Tabata hollow body holds
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
Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum
A) Buy in (approx 5 min) 1/2 tabata crab walk OR opposite arm/leg raise 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s res