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  • mike78511

221018 - TUE OCT 18

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand / opposite toe lifts (while in plank) WOD B Tabata bench dips WOD C 12 min AMRAP: Run 250 meters 25 situps Run 250 meters 50 Squats Run 250 meters 100 jumping jacks At 5 and 10 minutes: 1 min max side plank Cash Out: 100m shuttle bear crawl (3 min cutoff)




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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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