top of page
Search
  • Mike

220913 - TUE SEP 13

A) Buy in Run to Oak Hill path (or similar distance)


B) CONDITIONING

8 min. AMRAP:

15 traveling frog jumps

Hill sprint

20 pogo jumps


C) CONDITIONING

10 min AMRAP:

20 prisoner good mornings

10 step-ups

10 squats

20 Cossack squats (10 per side)


D) ACCESSORY: ABS

4 rounds:

20s butterfly sit ups

10s rest

20s lying leg raise

10s rest


E) Cash Out

5 burpees

Run hill all the way to 10th Street park path

5 burpees Run back (all do burpees at finish until last person returns)

Recent Posts

See All

240517 - FRI MAY 17

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squa

240516 - THU MAY 16

Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1

240515 - WED MAY 15

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

Comments


bottom of page