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  • Mike

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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240722 - MON JUL 22

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 25

240719 - FRI JUL 19

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scisso

240718 - THU JUL 18

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

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