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THU JAN 21 - 210121

Buy in: Tabata mountain climbers WOD A

1 min. group squat hold

THEN (without break)

12 min AMRAP:

400-meter run

20 squat side steps (10 each direction) 20 step ups

THEN (after 12 min., without break) 1 min. group squat hold

WOD B

18-15-12-9-6 of:

Walking lunges each leg

jumping squats

100-meter run between rounds

15 minute cutoff, if finished before cutoff, go to the round of 9 and work back up

Cash out: Tabata KTE situps

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Buy in: 1:00 group squat hold, 20 walking lunge steps, 250-meter run, squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats 250m r

MON FEB 28 - 210228

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push

SAT FEB 27 - 210227

A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

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