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  • Mike

220125 - TUE JAN 25

Buy in: 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank


WOD A

3 rounds of:

1 min. shuttle sprint

1 min. floor dips/bench dips

1 min. 10 high knees/1 burpee combo

1 min. step ups

1 min. push ups

1 min. rest


WOD B

400m run

Tabata sit ups

Start the tabata when the first runner returns, have others jump in as they arrive


Cash out: Tabata pull ups (or similar)/trainer choice abs

switch between pull ups and ab work every other interval

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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

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