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WED JAN 3 - Keeping warm


Buy In: 100m high knees / 1 min max leg lifts

WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand / opposite toe lifts (while in plank)

WOD B 12 min AMRAP: Run 250 meters 25 situps Run 250 meters 50 Squats Run 250 meters 100 jumping jacks

At 5 and 10 minutes: 1 min max side plank

Cash Out: 100m shuttle bear crawl (3 min cutoff)


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FRI MAY 7 - 210507

Buy In (2:00): 1 min dive bomber pushups, 1 min bench dips WOD A 12 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m down and back. 2nd person: Jumping Jacks 3rd p

THU MAY 6 - 210506

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

WED MAY 5 - 210505

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 OR other core movement WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade R