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  • Mike

211027 - THU OCT 27

Buy in:

100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice


WOD A

8 min. AMRAP:

10 side lunge steps (5 ea. direction)

20 scissor kicks

30 flutter kicks (30 per leg)


WOD B

400m run

Tabata plank toe touches (start these with first runner back, other runners jump in as they return)


WOD C 10 min. AMRAP:

20 hollow body rocks

50m shuttle bear crawl (25m out/25m back)

10 v-sit ups


Cash out: Tabata supermans

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Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

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

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