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TUE MAY 26 – 200526

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.

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Buy in: 2 min. plank hold, then Run to Oak Hill WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 kn

FRI DEC 4 - 201204

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

THU DEC 3 - 201203

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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