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  • Mike
    • Feb 13, 2018

TUE FEB 13 - 180213


Buy in: 400m run, then 2 rounds of 12 box jumps, 12 lunges per leg, 60 jumping jacks. 5 min. cap. WOD A 12 min. AMRAP: 3 pushups 3 rail pull ups

100m run 6 pushups 6 rail pull ups

100m run 9 pushups 9 rail pull ups

100m run after round of 9s, go back to the beginning...at halfway point, 45s plank hold WOD B Bottom to bottom Tabata squats (squat hold on breaks) WOD C 5 min. AMRAP: 15 butterfly sit-ups 50 flutter kicks Cash out: 2min. cobra pose then Trainer's Choice if time allows.  


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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

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

A) Buy in (approx 5 min) 1/2 tabata crab walk OR opposite arm/leg raise 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s res

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