Search
  • Mike

TUE DEC 31 – 191231

Standard warm up (about 4 min.)


Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees


WOD A (19 min.) 19 min AMRAP:

4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jump w/clap overhead) 12 Box Jumps 16 v-situps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever they left off before their run.

Every 5 min, complete 3 high knee sprawls (10 high knees + 1 sprawl per rep) each


WOD B (6 min.) 6 min team AMRAP:

20 synchronized lunges 20 synchronized side planks 20 synchronized squat jump twists


Cash Out (3 min.): 3 min plank hold. Perform one burpee every time the plank is broken.

Recent Posts

See All

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

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)

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 OR Renegade Rows (12 per side) 250-m