top of page
Search
  • mike78511

240416 - TUE APR 16

Standard warm up (about 4 min.)


Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees


WOD A (19 min. PARTNER WOD)

19 min AMRAP:

4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jump w/clap overhead)

12 Box Jumps

16 v-situps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever they left off before their run.


Every 5 min, complete 3 high knee sprawls (10 high knees + 1 sprawl per rep) each


WOD B (6 min.)

6 min team AMRAP:

20 synchronized lunges

20 synchronized side planks

20 synchronized squat jump twists


Cash Out (3 min.):

3 min plank hold. Perform one burpee every time the plank is broken.

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