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WED FEB 13 – 190213

A) Buy in Tabata mountain climbers

B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.)

C) ACCESSORY: shoulders/core 6 min.: 30 sec. max pike push ups 30 sec. plank hold 30 sec. hollow body hold

D) CONDITIONING 10 min. AMRAP: 100-meter backward/forward shuttle run (50m backward out/50m forward back) 2 Bear crawl squaresinchworms 12 bench dips


E) Cash out 400m run

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SAT JAN 23 - 210123

Buy in: Tabata clapping abs WOD A 10 min. AMRAP: Run 250m 16 plank toe touches (8 per side) 16 walking lunge steps (8 per leg) WOD B Tabata partner cross clap sit ups OR Russian twists WOD C 10 min

FRI JAN 22 - 210122

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP:

THU JAN 21 - 210121

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)

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