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SAT JAN 13 - First Bring a Friend Day of 2018!!


Buy in: Run to the hill

WOD A

2 man team relay, 5 min. AMRAP: Partner 1: Sprints up the hill and back

Partner 2: 10 sit ups + 10 jumping jacks + rest

Switch

At 5 min., finish round so both have run the same amount of times.

WOD B

3 rounds of:

1 min: Burpee tuck jumps

1 min: Alternating reverse lunges

1 min: Bench Dips

1 min: v-sit ups

1 min: 20 high knees 5 pushups

1 min rest

WOD C

4 min AMRAP:

10 shoulder touch pushups (5 per side)

10 side plank rotations

10 leg lifts

Cash Out: 100 curb kickers / 50 lateral jumps


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WED NOV 25 - 201125

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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