SAT JAN 30 - 210130

Mike
Jan 29, 2021
1 min read

A) Buy in Run to Oak Hill jumping jacks until all are here B) CONDITIONING 10 min. partner AMRAP:

P1: Bear crawl the hill, 5 sit ups at top w/feet uphill

P2: Trainer’s choice work (trainer will change movement every minute on the minute) C) CONDITIONING 8 min. partner AMRAP: P1: Run the hill, 5 sprawls at top P2: 10 scapular push ups, max v sit-ups D) Run entire hill E) Tabata X's and O's F) Cash out - Trainer's choice

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251216 - TUE DEC 16

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

251211 - THU DEC 11

Buy in : 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

251210 - WED DEC 10

Buy In : Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps (mod: 20 broad jumps) 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups (mod: 20 hollow body rocks) 100m Run (50m out

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SAT JAN 30 - 210130

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