top of page
Search
  • Mike
    • Jun 11, 2021

FRI JUN 11 - 210611

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

Recent Posts

See All

240424 - WED APR 24

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunge steps (reverse or walking) 5 burpees 20 mountain climbers (20 r

240423 - TUE APR 23

Buy in 5 min: 60 hands overhead high knees 20 step ups (10 per leg) WOD A Tabata Reverse lunge WOD B 15 min. AMRAP: 10 burpees 20 box jumps (mod: jumping squats) 250m run WOD C Tabata Bear crawl Cash

240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

bottom of page