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  • Mike

WED JUN 13 – 180613

Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns


WOD A 12 min. AMRAP: 250m run 20 mountain climbers 20 squats 20 KTE sit ups


WOD B

Tabata hollow body rocksWOD C 10 min. 10 pull ups 100m SPRINT (no jogging!) 10 step ups 10 wall push ups


Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)

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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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