Buy In: tabata crab walking
WOD A
15 min AMRAP: 30 v-sit ups 20 box jumps, 20″ box 10 back lunge to high knee (10 ea. side) 150m run
At 11, 7, and 3 min. to go, do 20 push ups
WOD B
7 min AMRAP: 7 super mountain climbers 7 burpees 7 plank push ups 70 high knees
Cash Out: tabata scissor kicks with hollow body hold on rest
Buy In (2:00): 1 min dive bomber pushups, 1 min bench dips WOD A 12 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m down and back. 2nd person: Jumping Jacks 3rd p
Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1
Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps OR other core movement WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade R