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  • Mike

TUE AUG 27 – 190827

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 Run 250m, rest exactly 2 min, then proceed to WOD B


WOD B 4 rounds of: 20 sec max v-situps 10 sec hollow body hold 20 sec max supermans 10 sec superman hold then Run 250m, rest exactly 2 min, then proceed to WOD C


WOD C 4 rounds of: 20 sec max 50m shuttle sprint 10 sec jumping jacks 20 sec max squats 10 sec squat hold then Run 250m


Cash out: 5min: 10 backward lunges, 10 burpees, 10 leg lifts

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WED NOV 25 - 201125

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat

MON NOV 23 - 201123

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

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