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SAT SEP 23 - Say hill-o to the weekend


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 knees to elbow situps 5 pike push-ups

Cash out: Tabata scissor kicks with bottom of leg raise hold on breaks


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MON JUN 14 - 210614

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

SAT JUN 12 -210612

A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

FRI JUN 11 - 210611

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