220115 - SAT JAN 15

Mike
Jan 14, 2022
1 min read

Buy in: Tabata clapping abs WOD A 10 min. AMRAP: Run 250m 16 kick throughs (8 per side) 16 walking lunge steps (8 per leg) WOD B Tabata partner cross clap sit ups OR Russian twists WOD C 10 min. AMRAP Run up and stairs and around statue circle and back down 10 wall push ups 10 rail pull ups (sub: renegade rows 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 (rocks on odd rounds, holds on even rounds).

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251106 THU NOV 6

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (sw

251105 - WED NOV 5

Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B)

251104 - TUE NOV 4

A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers 250m run C) STRENGTH Tabata reverse lunges: 20sec reverse lunge 10sec rest D) CONDITIONING 400m

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220115 - SAT JAN 15

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