“171123”

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• tttAHTD2

  by Max El-Hag

  AMRAP in 21 minutes
  From 0:00-3:00, perform:
  400 meter Run
  Max Push-Ups
  
  Rest 1 minute
  
  From 4:00-8:00, perform:
  400 meter Run
  Max Air Squats
  
  Rest 1 minute
  
  From 9:00-14:00, perform:
  400 meter Run
  Max Burpees
  
  Rest 1 minute
  
  From 15:00, perform:
  400 meter Run
  
  In the remaining time, AMRAP of:
  8 Push-Ups
  16 Air Squats

• Marine 16

  Coastal Fitness / Team RWB Memorial WOD

  Eight 2-minute AMRAPs in 16 minutes
  From 0:00-2:00
  20 meter Sprint
  16 Burpees
  
  From 2:00-4:00:
  20 meter Sprint
  16 Push-Ups
  
  From 4:00-6:00:
  20 meter Sprint
  16 Air Squats
  
  From 6:00-8:00:
  20 meter Sprint
  16 Mountain Climbers
  
  From 8:00-10:00:
  20 meter Sprint
  16 Jumping Jacks
  
  From 10:00-12:00:
  20 meter Sprint
  16 Jumping Lunges
  
  From 12:00-14:00:
  20 meter Sprint
  16 High Knees
  
  From 14:00-16:00:
  20 meter Sprint
  16 Tuck Jumps

• tttAHTD3

  by Max El-Hag

  AMRAP in 20 minutes
  10 V-Ups
  240 foot Triangle Shuttle Run (4 laps)
  10 V-Ups
  120 foot Triangle Broad Jumps (2 laps)
  10 V-Ups
  60 foot Triangle Handstand Walk (1 lap)

• Paz

  Hero WOD

  Cash-In: 1,000 meter Run
  
  Directly into AMRAP in 22 minutes of:
  23 Air Squats
  7 Burpees
  14 Push-Ups
  
  Cash-Out: 1,000 meter Run