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MON FEB 11 – 190211

A) Buy in 1/2 tabata crab walk 400m run

B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps

C) Tabata Burpees 8 rounds: 20s burpees 10s rest

D) 400m run

E) ACCESSORY: CHEST/BACK 4 rounds: 20sec. max scapular push ups 10sec. rest 20sec. max push ups 10sec. rest


F) Cash out 3-6 min. abs, Trainer’s cholce

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SAT DEC 5 - 201205

Buy in: 2 min. plank hold, then Run to Oak Hill WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 kn

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 hol

THU DEC 3 - 201203

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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