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THU AUG 3 Tabata-ish


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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Buy in: 2 min. plank hold, then Run to Oak Hill WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 kn

FRI DEC 4 - 201204

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

THU DEC 3 - 201203

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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