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  • Mike

WED SEP 19 – 180919

A) 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 OR Renegade Rows (12 per side) 250-m

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