WED OCT 4 - Wednesday fun

Mike
Oct 3, 2017
1 min read

Buy in: 400m run WOD A 1/2 tabata plank hold immediately followed by 1/2 tabata burpees immediately followed by 1/2 tabata plank hold WOD B 8-min. AMRAP: 10 squat jumps 10 V-ups 10 rail pull ups WOD C 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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260717 - FRI JUL 17

Buy In: 1 min dive bomber pushups, 1 min bench dips WOD A 11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m out and back (sub 5 bear crawl squares) 2nd person:

260715 - THU JUL 15

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-si

260714 - TUE JUL 14

A) Buy in Run to Oak Hill (or similar distance, approx. 200m round trip) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint (or similar 20 pogo jumps C) CONDITIONING 10 min AM

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WED OCT 4 - Wednesday fun

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