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TUE AUG 1 - Runaround


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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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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