Search
  • Mike

MON NOV 27 - Monday pairs


Buy In: 1 min jumping jacks / 1 min hands up high knees WOD A 19 min AMRAP: 4 hate makers 12 Box Jumps 16 v-situps This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever #1 left off. Every 5 min, complete 3 high knee sprawls (10 high knees + 1 sprawl per rep) each ( do not count these reps as part of score) WOD B 6 min team AMRAP: 20 synchronized lunges 20 synchronized side planks 20 synchronized squat jump twists Score is your total of rounds. Cash Out: 3 min plank hold


Recent Posts

See All

THU JUN 24 - 210624

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps

WED JUN 23 - 210623

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

TUE JUN 22 - 210622

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIM