THU FEB 2 - Temporary Spring continues...

Mike

Feb 1, 2017

1 min read

Buy In: Run to Oak Hill, then tabata squat shuffle (4 steps left / 4 steps right)

WOD A

15 min AMRAP:

Run the hill 2 hate makers 20 squats

WOD B

12 min AMRAP:

Bear crawl the hill Run back down 10 stationary frog jumps (go for height) 25 v-situps

Cash Out: Tabata leg lifts/flutter kicks on break

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261110 - TUE NOV 10

Buy in 5 min: 60 hands overhead high knees 20 step ups (10 per leg) WOD A Tabata Reverse lunge WOD B 15 min. AMRAP: 10 burpees 20 box jumps (mod: jumping squats) 250m run WOD C Tabata Bear crawl Cash

261109 - MON NOV 9

Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest C) CONDITIONING 15 min. AMRAP: 400m run 12

261106 - FRI NOV 6

Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps WOD B 10 min. AMRAP: 10 Box jum

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THU FEB 2 - Temporary Spring continues...

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