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  • Mike

THU APR 13 - Lucky 13


Buy in: Run to 14th St. statue OR Granite Circle (approx 200m)

WOD 1. 10 min AMRAP: 10 star jumps 10 push-ups 15 box jumps 15 dips 20 lunge switches 20 plank push-ups

WOD 2. 10 min AMRAP: 20 bicycle crunches 15 leg lifts 10 v-sit-ups

@ 5 min mark Do 10 burpees

Cash out: 1 lap around track or Meadow


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240517 - FRI MAY 17

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squa

240516 - THU MAY 16

Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1

240515 - WED MAY 15

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

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