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MON JAN 22 - Warming up


Buy in: Tabata hollow body rocks WOD A 12 min. AMRAP: 400m run 10 incline push-ups (aka wall push-ups) 10 step-ups 20 jumping jacks WOD B 12 min. AMRAP: 30 reverse lunges (15 per leg) 15 frog jumps 15 star jumps (at 6 min. mark, 250m run) Cash out: Tabata bench dips


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Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minut