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220511 - WED MAY 11

A) Buy in Tabata mountain climbers


B) CONDITIONING

8-round Tabata push ups

-rest 1:00 –

8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.) MODIFICATION: RENEGADE ROWS


C) ACCESSORY: shoulders/core

4 rounds of (6 min.):

30 sec. max pike push ups

30 sec. plank hold

30 sec. hollow body hold


D) CONDITIONING

10 min. AMRAP:

100-meter backward/forward shuttle run (50m backward out/50m forward back)

12 bench dips


E) Cash out 400m run

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Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

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