top of page
Search
  • Mike
    • Apr 3, 2018

TUE APR 3 - 180403


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

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 (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

A) Buy in Run to Oak Hill path (or similar distance) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups

bottom of page