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  • Mike

THU FEB 10 - 210210

Buy in: Tabata suitcase crunches WOD A 12 min. AMRAP: 250m run 6 burpee broad jumps 24 leg raises WOD B 12 min. AMRAP: 24 clapping abs 18 step ups 12 alternating plank toe touches 100m run Cash out: Tabata side plank rotations w/plank hold on breaks

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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

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minut