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MON JUN 26 - Monday Runday


Buy in: Run to Granite Circle

WOD A

10 min. AMRAP: 200-meter run 10 ea. single leg side step up to high knee (side to step, keep foot on step) 20 walking lunges Run to Oak Hill

WOD B 10 min. AMRAP: Hill sprint 10 push ups

10 dips 10 donkey kicks per leg

WOD C 6 min. 10 toe touch sit ups (right hand to left foot)

10 toe touch sit ups (left hand to right foot) 10 sit-ups

Keep legs straight (no knee bends) on toe touch sit ups) Cash out: 3 min. squat hold (2 burpees every time the hold is broken)


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240620 - THU JUN 20

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

240618 - TUE JUN 18

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star jump

240617 - MON JUN 17

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

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