231116 - THU NOV 16

mike78511
Nov 15, 2023
1 min read

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30 second lunge hold

30 sec lunge hold other leg WOD A 10 min AMRAP: 25 squats run 250m 25 per side of side to side mtn climbers (2-leg parallel hops in mtn. climber position) run 250m 25 pike pushups run 250m WOD B

10 min AMRAP: 25 v-situps run 250m 25 pushups run 250m 25 sprawls run 250m

WOD C 6 min AMRAP: 25 curtsy squats 50m (or 10 reps) broad jumps 25 plank pushups 50m frog jumps (elbows below knees at bottom position) Cash out: 1 min hollow body rocks / 1 min hollow body hold

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260825 - TUE AUG 25

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

260824 - MON AUG 24

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits OR other ab choice 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run

260821 - FRI AUG 21

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 sci

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231116 - THU NOV 16

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