top of page
Search
  • Mike
    • Aug 12, 2022

220811 - FRI AUG 11

Buy in:

400m run, hollow body rocks as runners return, keep going for 45s after last runner returns


WOD A

6 min. AMRAP:

8 squat jumps (go for maximum height on ea. jump)

8 v sit ups

8 second squat hold


WOD B

8 min. AMRAP:

16 step ups

16 reverse lunges

50m sprint


WOD C

12 min. AMRAP:

PARTNER 1: 400m run

PARTNER 2: 30 crunch ankle touches (15 per side)

15 star jumps

*start with 30 crunch ankle touches after each run, no matter where you left off before the run.


Cash out: Trainer’s choice abs for remaining time

Recent Posts

See All

Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps WOD B 10 min. AMRAP: 10 Box jump

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

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

bottom of page