top of page
Search
  • mike78511

230830 - WED AUG 30

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)




Recent Posts

See All

240722 - MON JUL 22

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 25

240719 - FRI JUL 19

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scisso

240718 - THU JUL 18

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

コメント


bottom of page