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  • Mike
    • Feb 8, 2018

THU FEB 8 -180208


Buy in: Tabata sprinting WOD A “Boot Camp Mini Cindy” 10 min. AMRAP: 5 rail pull ups 10 push ups 15 squats WOD B

400m

WOD C 12 min. AMRAP: 10 burpees 20 hollow body rocks 30 mountain climbers 40 flutter kicks​ Cash out: Tabata curb kickers


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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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