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FRI DEC 4 - 201204

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 hold

WOD B

8 min. AMRAP:

16 step ups

16 reverse lunges

50m sprint

WOD C

12 min. AMRAP:

PARTNER 1: 400m run

PARTNER 2: 30 crunch ankle touches (15 per side)

15 star jumps

*start with 30 crunch ankle touches after each run, no matter where you left off before the run.

Cash out: Trainer’s choice abs for remaining time

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SAT JAN 23 - 210123

Buy in: Tabata clapping abs WOD A 10 min. AMRAP: Run 250m 16 plank toe touches (8 per side) 16 walking lunge steps (8 per leg) WOD B Tabata partner cross clap sit ups OR Russian twists WOD C 10 min

FRI JAN 22 - 210122

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP:

THU JAN 21 - 210121

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

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