top of page
Search
Mike

FRI JUL 16 - 210716

Buy In: 1 min dive bomber pushups, 1 min bench dips


WOD A

11 min AMRAP:

With 3 people in a line complete the following:

1st person: Bear crawl 50m out and back.

2nd person: Jumping Jacks

3rd person: 7 situps then rest

At 4 and 8 minutes: 1 min pushup hold


WOD B

11 min AMRAP:

1st person: 50m high knees out, butt kicks coming back

2nd person: hold something! plank, squat, v-situp, ground thrust

3rd person: 7 pushups then rest

At 4 and 8 min: 1 min max scissor kicks


Cash Out: Tabata V-sit ups, Hollow hold on breaks

Recent Posts

See All

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...

Comments


bottom of page