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  • Mike

THU APR 12 - 180412


Buy in: 1 min max lunge switches / 30 second lunge hold / 30 sec lunge hold other leg

WOD A

8 min AMRAP

50 squats run 250m 50 side to side mtn climbers run 400m 50 pike pushups run 250

WOD B

8 min AMRAP

25 v-situps run 400 25 pushups run 250m 25 sprawls

WOD C

6 min AMRAP:

25 curtsy squats 50m broad jumps 25 plank pushups 50m frog jumps

Cash out: 1 min hollow body rocks / 1 min hold


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MON JUN 14 - 210614

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

SAT JUN 12 -210612

A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

FRI JUN 11 - 210611

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol