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THU MAR 2 - A pressing matter


Buy in: Tabata jumping press ups + 2 min. plank hold – for jumping press ups, place both hands on a chest high wall and then jump and press to straight arm lockout.

WOD 2 man Team WOD, 22 min AMRAP: 40 Burpees 60 v-situps 80 Jumping Squats 100 Side to side mtn climbers 200 high knees 300 flutter kicks

Rules: 1. Teams may divide reps for each exercise between each other as they see fit. 2. Only one team member may work on the exercise at a time. 3. The other team member will do 250m run, then tag off. 4. Each exercise must be completed before the team may move onto the next exercise.

Cash out: Bottom to bottom tabata squat


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Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

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