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  • Mike

WED MAR 4 – 200304

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch.


WOD A

15 min. AMRAP:

100m run

4 burpee broad jumps

20 walking lunge steps

16 bench dips


WOD B

12 min. AMRAP:

250m run

20 push ups

At 6 minutes, 30 hollow body rocks (30 forward and 30 backward)


Cash out: Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)

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MON JUL 26 - 210726

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (m

SAT JUL 24 - 210724

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