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Mike

FRI AUG 10 – 180810

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch.


WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips


WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minutes, 30 hollow body rocks (30 forward and 30 backward)


Cash out: Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)

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241105 - TUE NOV 5

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...

241104 - MON NOV 4

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata...

241101- FRI NOV 1

A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 12...

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