Monday’s WOD

Warm-up: (all classes get there 10 minutes before class):

Max Effort Double Unders



15 Minute AMRAP

15 Burpees

Sandbag Run, 100 m


*Rest 4 Minutes


Tabata Bike 8 cycles

Tabata Plank Hold 8 cycles

* If there are too many athletes for bikes start some on plank holds.




5 rounds for time of (30 minute Time Cap):

50 Double Unders

15 Knees To Elbows

200 M Sandbag Carry



Tabata Crunches during 20 seconds of work THEN

Flutter Kicks in the 10 second rest for 8 cycles. NO BREAK!

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