221003 - MON OCT 3

mike78511
Oct 2, 2022
1 min read

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run

WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250m run WOD B 10 min. AMRAP: 20-15-10-5 Pogo jumps Rail pull ups (mod: renegade row) Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder WOD C 1/2 tabata pike push ups Cash out: 2 min. hollow body hold, 2 min. max sit ups

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260122 - WED JAN 22

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

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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221003 - MON OCT 3

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