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  • Mike

THU MAR 22 - 180322


Buy in: 1/2 Tabata squat, 800-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives)

WOD A

2 min. plank hold

THEN

8 min. AMRAP: 100m run 20 V sit-ups

THEN

3x 30s max burpees 30s rest

WOD B

10 min. AMRAP:

250m run

20 plank rotations

20 scissor kicks

20 leg raises

Cash out: Tabata hollow body hold


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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 250-meter run Pause at 7 min. for 30

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit up

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times