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  • mike78511

221003 - MON OCT 3

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 10 min. AMRAP: 20-15-10-5 Pogo jumps Rail pull ups (mod: renegade row) 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

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A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers (20 per side) 250m run C) STRENGTH Tabata reverse lunges: 8 rounds of: 20 sec reverse lunge 10 s

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

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