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SAT OCT 17 - 201017

Buy in: Tabata Top to Top pushups

WOD #1 (16 min.)

12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps

Run 400m at halfway mark.

At end of WOD – tabata mtn climbers

WOD #2 (16 min.)

12 min AMRAP: 3 Hatemakers Lunge up the hill Side lunge down the hill

Run 250m at 6 min to go

At end of WOD, tabata flutter kicks

Cash out: 5 min. abdominal work (trainer’s choice)

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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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