SAT APR 7 - 180407

Mike
Apr 6, 2018
1 min read

Buy in: Tabata clapping abs

WOD A

10 min. AMRAP:

Run 250m

16 plank toe touches (8 per side)

16 walking lunge steps (8 per leg)

WOD B

Tabata partner cross clap sit ups

WOD C

10 min. AMRAP

Run up and down stairs and around circle

10 rail push ups

10 rail pull ups

WOD D

3 min. squat hold

Burpees for any time left if you break the squat

Cash out: Tabata of hollow rocks and hollow holds (alternate every other 20s segment.

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251203 - WED DEC 3

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 m

251202 - TUE DEC 2

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 ups (10 ea.

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SAT APR 7 - 180407

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