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  • Mike

SAT SEP 21 – 190921

Buy in: Run to Oak Hill


WOD A 12 min. Partner AMRAP: Partner 1: Run the hill, 8 feet up the hill sit ups, run down Partner 2: Plank hold Partner 3: 8 walking lunge steps, max push ups


WOD B 10 min. AMRAP: 30 bicycle crunches Bear crawl the hill 8 burpees (at the top of the hill) Run down


WOD C 8 min. AMRAP: Lunge halfway up the hill Run down 9 bench dips


Cash out: 1/2 tabata hollow hold, 1/2 tabata clapping abs

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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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