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  • Mike
    • Aug 17, 2021

WED AUG 18 - 210818

) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 push ups/20 mtn. climbers/burpee jump) 250m run 20 plank toe touches D) CORE WORK Tabata alternating opposite arm and leg raise 8 rounds of: 20s alternating opposite arm and leg raise 10s rest E) Cash out 400m run

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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

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

A) Buy in (approx 5 min) 1/2 tabata crab walk OR opposite arm/leg raise 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s res

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