251121 - FRI NOV 21

Mike
8 hours ago
1 min read

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch.

WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips

WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minutes, 30 hollow body rocks (30 forward and 30 backward)

Cash out: Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)

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Buy in 1 min max lunge switches 30 second lunge hold 30 sec lunge hold other leg WOD A 10 min AMRAP: 25 squats run 250m 25 per side of side to side mtn climbers (2-leg parallel hops in mtn. climber

251118 - TUE NOV 18

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

251117 - MON NOV 17

Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest C) CONDITIONING 15 min. AMRAP: 400m ru

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251121 - FRI NOV 21

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