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SAT AUG 5 - Working for the weekend


Buy in: Tabata sprawls / hold top of pushup hold during rest

WOD A

2 rounds for time:

400m run

30 jumping squats

15 pull ups

If done early, rest and cheer others on, or max walking lunges.

WOD B

15 min AMRAP:

400m run

40 squats

30 sit ups

20 push ups

10 burpees

At 5 and 10 min, 75 mtn climbers.

Cash Out: 1/2 tabata leg lifts, scissor kicks on rest


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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

TUE NOV 24 0- 201124

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

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

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