Warm-up
1st: get on rower or bike for 3min. (or jog a 400m)
2nd: 5x toe touches - hands up high for full extension and down to toes/skins
3rd: Down and Back - Bear Crawl - Crab Walk - Front Lunge - Side Lunge -
4th: 2x - 10 jumping jacks + 10 air squats + 10 squat jumps
Coach Mike's Madness
3 Person Wod
Buy-In 120 Cal row - Split Evenly
120 Pull-Ups
Partner 1 - Chips Away at 120 Pull-Ups
Partner 2 – Hollow Hold
Partner 3 - 120 Person jump over who is Hollow Hold
Rotate whenever someone needs a rest or if Hollow Hold breaks
120 Sandbag Step-Ups on box (50/25)
Partner 1 – Chips away at 120 Sandbag Step-Ups
Partner 2 – Elbows Plank
Partner 3 – 120 weighted Sit-ups (45/25, 25/15)
Rotate whenever someone needs a rest or if Plank breaks
120 Cal Bike
Partner 1 - Chips away at 120 Cal Bike
Partner 2 - 200 Meter Sandbag run
Partner 3- 120 KB Swings (53/44, 44/35, 35/26)
Rotate after each 200 Meter Sandbag Run
120 Deadlifts (225/155, 185/115, 165/95)
Partner 1- Chips away at 120 Deadlifts
Partner 2 - Parrallel Wall Sit
Partner 3- 120 Ball Slams (40/30, 30/20, 20/10)
Rotate whenever someone needs a rest or if Wall Sit breaks
12 Rope Climbs need to be done anywhere during the workout - split evenly
