Search
  • Mike

220711 - MON JUL 11

Buy in:

3 min. of:

20 step-ups

10 good mornings (do movement with hands behind head)


THEN


400-meter run


WOD A

12 min. AMRAP:

10 1-arm wall push up or rail push up (5 per arm)

10 normal push ups

250m run


WOD B

For 10 min., 20-15-10-5 of:

Pogo jumps

Rail pull ups or Renegade rows

Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder


WOD C

1/2 tabata pike push ups


Cash out: 2 min. hollow body hold 2 min. max sit ups



Recent Posts

See All

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

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit