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  • Mike

FRI OCT 19 – 181019

Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps


WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps


WOD B 10 min. AMRAP: 10 Box jumps 10 Pull Ups 100m run Pause at 7 min. for 30 leg raises


Cash out: Tabata mountain climbers

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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 hol

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)