THU APR 22 - 210422

Mike
Apr 21, 2021
1 min read

Buy in: 1 min max lunge switches / 30 second lunge hold / 30 sec lunge hold other leg

WOD A

10 min AMRAP

25 squats

run 250m

25 side to side mtn climbers (per side)

run 250m

25 pike pushups

run 250

WOD B 10 min AMRAP:

25 v-situps

run 250m

25 pushups

run 250m

25 sprawls

run 250m

WOD C

6 min AMRAP:

25 curtsy squats

50m broad jumps

25 plank pushups

50m frog jumps

Cash out: 1 min hollow body rocks / 1 min hold

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251209 - TUE DEC 9

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

251208 - MON DEC 8

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

251204 - THU DEC 4

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side moun

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THU APR 22 - 210422

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