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MON OCT 22 – 181022

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run


WOD A

12 min. AMRAP:

10 1-arm wall push up or rail push up (5 per arm)

10 normal push ups

250m run


WOD B

10 min. AMRAP:

20-15-10-5 Pogo jumps

Rail pull ups

Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder


WOD C

1/2 tabata pike push ups


Cash out: 2 min. hollow body hold, 2 min. max sit ups

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Buy 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

TUE NOV 24 0- 201124

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

MON NOV 23 - 201123

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

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