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  • Mike

SAT MAR 4 - Legs, abs, and arms...but mostly legs.


Buy in: 1 min max lunge switches / 30 second lunge hold / 30 sec lunge hold other leg

WOD A

8 min AMRAP

50 squats run 250m 50 side to side mtn climbers run 400m 50 pike pushups run 250

WOD B

8 min AMRAP

25 v-situps run 400 25 pushups run 250m 25 sprawls

WOD C

6 min AMRAP:

25 curtsy squats 50m broad jumps 25 plank pushups 50m frog jumps

Cash out: 1 min hollow body rocks / 1 min hold


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A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers (20 per side) 250m run C) STRENGTH Tabata reverse lunges: 8 rounds of: 20 sec reverse lunge 10 s

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

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

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