Buy in: Tabata sprawls / hold top of pushup hold during rest
WOD A
2 rounds for time:
400m run
30 jumping squats
15 pull ups
If done early, rest and cheer others on, or max walking lunges.
WOD B
15 min AMRAP:
400m run
40 squats
30 sit ups
20 push ups
10 burpees
At 5 and 10 min, 75 mtn climbers.
Cash Out: 1/2 tabata leg lifts, scissor kicks on rest
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
Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (G
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 250-meter run Pause at 7 min. for 30