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  • mike78511

221001 - SAT OCT 1

Buy in: 2 min. plank hold, then Run to Oak Hill

WOD A

12 min. AMRAP:

Backward uphill run (run down normal)

20 air squats

20 walking lunge steps

WOD B

12 min. AMRAP:

Hill sprint

30 jumping squats

15 knees to elbow situps

5 pike push-ups

Cash out: Tabata scissor kicks with bottom of leg raise hold on breaks

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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

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