Search
  • Mike

THU FEB 9 - Don't skip this one


Buy in: 400m run then 30sec leg lifts/30 sec scissor kicks/30 sec flutter kicks/30 sec v-situps

WOD A

12 min AMRAP:

50m carioca (arms out and level to work shoulders!) 10 super mtn. climbers* 50m skips (long and high!) 10 pike pushups

At 4.5 / 9 min: drop and do 25 v-situps.

*1 super mtn. climber = 4 knees to elbows mtn. climbers followed by 4 side to side hops, all while still in the mtn. climber position.

WOD B

12 min AMRAP: 50m frog jumps 20 alternating toe touches (lying on ground like like a 1 legged leg lift) 50m squat shuffle 20 spin squat jumps

At 9 / 6 / 3 minutes to go, do 25m shuttle sprint.

Cash out: 1/2 tabata hollow body hold / 2 min plank hold


Recent Posts

See All

FRI MAY 7 - 210507

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

THU MAY 6 - 210506

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

WED MAY 5 - 210505

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