top of page
Search
  • Mike

211130 - TUE NOV 30

Buy in:

1:00 group squat hold

20 walking lunge steps

250-meter run

squat hold until all runners return


WOD A

12 min. AMRAP:

15 frog jumps

12 good mornings (put hands behind head)

9 squats

250m run


WOD B

10 min. AMRAP:

15 star jumps

12 v sit-ups

9 reverse lunges per leg

100m run


WOD C

Tabata KTE (knee to elbow) sit ups


Cash out:

Bottom of squat hold (2-4 min., depending on time left)

Recent Posts

See All

240725 - THU JUL 25

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction) 20 step ups THEN (after 12 min., wi

240723 - TUE JUL 23

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposi

240722 - MON JUL 22

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 25

Comments


bottom of page