top of page
Search
  • Mike

210928 - TUE SEP 28

Buy in: 400m run


WOD A

4 rounds of:

20 sec max pike pushups

10 sec plank hold

20 sec max alternating jumping lunges

10 sec lunge hold then

THEN Run 250m, rest exactly 2 min, then proceed to WOD B


WOD B

4 rounds of:

20 sec max v-situps

10 sec hollow body hold

20 sec max supermans

10 sec superman hold then

THEN Run 250m, rest exactly 2 min, then proceed to WOD C


WOD C

4 rounds of:

20 sec max 50m shuttle sprint

10 sec jumping jacks

20 sec max squats

10 sec squat hold

then Run 250m


Cash out: 5min: 10 backward lunges, 10 burpees, 10 leg lifts

Recent Posts

See All

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

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

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

bottom of page