220303 - THU MAR 3

Mike
Mar 3, 2022
1 min read

Buy in:

100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice

WOD A

8 min. AMRAP:

10 side lunge steps (5 ea. direction)

20 scissor kicks

30 flutter kicks (30 per leg)

WOD B

400m run

Tabata plank toe touches (start these with first runner back, other runners jump in as they return)

WOD C 10 min. AMRAP:

20 hollow body rocks

50m shuttle bear crawl (25m out/25m back)

10 v-sit ups

Cash out: Tabata supermans

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260120 - TUE JAN 20

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

260114 - WED JAN 14

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

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220303 - THU MAR 3

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