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  • mike78511

221012 - WED OCT 12

Buy in: Run 400m


WOD A

10 min. AMRAP:

Run 100m

10 box jumps (mod: step ups)

10 wall push ups


WOD B

12 min. AMRAP:

40 mountain climbers (per side)

20 walking lunges

10 bench dips

100m run


WOD C

6 min. AMRAP:

10 supermans

10 side v ups left side

10 side v-sit ups right side


Cash out: Tabata scissor kicks

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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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