top of page
Search
  • Mike

FRI JUL 7 - 24x7


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

WOD

24min AMRAP:

24 lunge steps

24 pullups

24 pike pushups

24 tuck jumps

24 v-situps

24 side planks

400m run

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

Cash Out: 100 jumping jacks / 100 flutter kicks


Recent Posts

See All

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

bottom of page