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  • Mike

WED DEC 4 – 191204

Buy in: Tabata sprinting


WOD 24 min. AMRAP: 30 Squats 30 Step ups 30 Ground thrusts 30 Knees to elbows sit ups 30 Supermans 30 Push ups 30 Star jumps 30 Pull ups 30 Burpees 30 Tuck jumps


Cash out: Tabata flutter kicks

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240725 - THU JUL 25

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction) 20 step ups THEN (after 12 min., wi

240723 - TUE JUL 23

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposi

240722 - MON JUL 22

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 25

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