top of page
Search
  • Mike

220328 - MON MAR 27

Buy in:

4-5 min.

200-meter run

20 arm circles (10 forward/10 backward)

20 jumping jacks

10 star jumps


A) STRENGTH EMOM

Every min. on the minute for 8 min. (8 rounds):

5-10 horizontal railing pull ups (sub: scapular push ups)

5-10 push ups


B) CONDITIONING

AMRAP in 12:00

Hill sprint or 200-meter run

10 box jumps

10 bench dips


C) ACCESSORY: ABS

3x

1:00 hollow hold

1:00 Reverse crunch w/hip raise


Cash out: 400-800m run, as time allows

Recent Posts

See All

240524 - FRI MAY 24

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 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minut

240523 - THU MAY 23

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

240522 - WED MAY 22

A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) Instructors, make sure that at 1:40 of every round, that every

Comentários


bottom of page