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SAT OCT 3 – 201003

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 Partner cross clap sit ups


F) Cash out

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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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