- Mike
MON APR 29 – 190429
Buy in: Tabata suitcase crunches
WOD A
12:00 AMRAP:
12 pull ups
12 pike push ups
250m run
WOD B
12:00 AMRAP:
400m run
10 step ups
10 bench dips
Cash out: 1:00 plank hold, 30sec superman hold, then 1/2 tabata supermans
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See AllBuy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30
A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat
Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups