Yearly Archives: 2020

5RFT
5 hSpu or 10 hRpu
10 box jumps or 10 tuck jumps
15 KB Swings
Cash Out:
50 tricep dips

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