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  • Mike

WED MAR 1 - In like a lion


Buy In: 100m high knees / 1 min max leg lifts

WOD A

12 min AMRAP:

Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers

At 5 and 10 minutes: 1 min opposite hand / opposite toe lifts (while in plank)

WOD B

12 min AMRAP:

Run 250 meters 25 situps Run 250 meters 50 Squats Run 250 meters 100 jumping jacks

At 5 and 10 minutes: 1 min max side planks

Cash Out: 100m shuttle bear crawl (3 min cutoff)


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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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