Buy In: 400m run
WOD A
12 min AMRAP:
1 Minute Squat Hold
100m Sprint
24 pushups
24 Frog Jumps (Broad jumps from crouching and touching the ground position)
100m sprint
24 Burpees (with Tuck Jump at Top)
1 min squat hold at end of 13min.
WOD B
12 min AMRAP:
24 Lunges
100m sprint
24 V-situps
24 Squat Jumps
100m sprint
At 5 and 10 min: 50 mtn climbers
Cash Out: 400m run
Buy in 5 min: 60 hands overhead high knees 20 step ups (10 per leg) WOD A Tabata Reverse lunge WOD B 15 min. AMRAP: 10 burpees 20 box...
WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING ...
Buy In : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter...