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TUE SEP 26 - Speedy


Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns

WOD A

12 min. AMRAP:

250m run 20 mountain climbers

20 squats 20 KTE sit ups

WOD B

10 min.

10 pull ups

100m SPRINT (no jogging!)

10 step ups

10 wall push ups

Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)


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SAT JAN 23 - 210123

Buy in: Tabata clapping abs WOD A 10 min. AMRAP: Run 250m 16 plank toe touches (8 per side) 16 walking lunge steps (8 per leg) WOD B Tabata partner cross clap sit ups OR Russian twists WOD C 10 min

FRI JAN 22 - 210122

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP:

THU JAN 21 - 210121

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)

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