• Mike

SAT AUG 26 - We love tabatas!

Buy in: 400m run


1/2 tabata plank hold

immediately followed by

1/2 tabata burpees

immediately followed by

1/2 tabata plank hold


8-min. AMRAP: 10 squat jumps 10 V-ups 10 rail pull ups


1/2 tabata mountain climbers

immediately followed by

1/2 tabata high knees

immediately followed by

1/2 tabata mountain climbers

WOD D (if times allows)

800m run

Cash out: Tabata hollow body rocks

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SAT DEC 5 - 201205

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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