BUY-IN 4 min run (2min out and back)
clock then starts
8 min amrap
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over
then,
BUY-OUT -4 min run (2min out and back)
50 tricep dips
Home Wod
Buy-in:
Jump 100 DU / 200 Singles
Ladder 10-1
Push ups
KB Swings
Then,
Ladder 1-10
weighted box step up
burpee full extension
Buy-out:
Jump 100 DU / 200 Singles
Cash Out
50 Tricep dips
Home Wod
5RFT
Run 200m
10 air squats
10 push-ups
OR
5RFT
Run 200m
10 weighted squats
10 HSPU
Cash out
50 tricep dips
Home Wod
repeat...
5 RFT
10 russian kb swing
10 box jump (jump squat)
10 american kb swing
10 kb goblet squat
substitue kb with DB or milk jug etc
Cash Out
50 Tricep Dips
