220831 - WED AUG 31

Mike
Aug 30, 2022
1 min read

Buy in: 1 min. group squat hold 400m run Squat hold as runners return until 20 sec. after last runner returns WOD A 12 min. AMRAP: 250m run 20 mountain climbers 20 squats 20 KTE sit ups WOD B Tabata hollow body rocks WOD C 10 min. 10 pull ups (sub scapular push ups) 100m SPRINT (no jogging!) 10 step ups 10 wall push ups Cash out: 1/2 tabata scissor kicks 1/2 tabata alternating opposite toe touches (lower back must leave the ground)

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260312 THU MAR 12

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 (sw

260311 - WED MAR 11

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

260310 - TUE MAR 10

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min.

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220831 - WED AUG 31

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