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TUE MAR 14 - Warming up?


Buy In: 250m side shuffle shuttle / max mtn climbers until last person does 50.

WOD

24min AMRAP:

42 lunge steps 42 pullups 42 pike pushups 42 tuck jumps 42 v-situps 42 side planks 400m run

At 18 / 12 / 6 / minutes to go: 24 squats

Cash Out: 100 jumping jacks / 100 flutter kicks


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Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat

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

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta