Search
  • Mike

WED MAR 8 - Tabata style


Buy in: 400m run

WOD A 4 rounds of:

20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold

then Run 250m, rest exactly 2 min, then proceed to WOD B

WOD B

4 rounds of: 20 sec max v-situps 10 sec hollow body hold 20 sec max supermans 10 sec superman hold

then

Run 250m, rest exactly 2 min, then proceed to WOD C

WOD C

4 rounds of: 20 sec max 50m shuttle sprint 10 sec jumping jacks 20 sec max squats 10 sec squat hold

Cash out: 5min: 10 backward lunges, 10 burpees, 10 leg lifts


Recent Posts

See All

SAT JUL 24 - 210724

Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata side plank rotations WOD #2 (16 min.) 1

FRI JUL 23 - 210723

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers OR window washer abs B) CONDITIONING 12 min. AMRAP: 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10 b

THU JUL 22 - 210722

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)