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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

Recent Posts

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241111 - MON NOV 11

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...

241109 - SAT NOV 9

Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway...

241108 - FRI NOV 8

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16...

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