mike78511
- Mar 16, 2023

230317 - FRI MAR 17

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 jumps

10 Pull Ups

100m run

Pause at 7 min. for 30 leg raises

Cash out: Tabata mountain climbers

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240726- FRI JUL 26

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 hol

240725 - THU JUL 25

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction) 20 step ups THEN (after 12 min., wi

240723 - TUE JUL 23

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposi

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230317 - FRI MAR 17

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