top of page
Search
  • Mike

FRI FEB 17 - It's super!


Buy In: 2 rounds of High knees 100m / Butt kicks 100m

WOD:

Super Tabata:

Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold where the first 8 intervals are bench dips/bench dip hold, the second 8 are v-situps/hollow body hold, the third 8 intervals are pullups / body to bar hold, the fourth 8 intervals are squat jumps / squat hold and finally, the last 8 intervals are burpees / plank hold.

There is no rest between exercises.

Cash out: 800m run


Recent Posts

See All

240416 - TUE APR 16

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

240415 - MON APR 15

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata Lying Leg Raise WOD C (chest/back) 10 min. AMRAP: 8 plyometric push up

240411 - THU APR 11

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 &

bottom of page