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
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
A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat
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