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  • Mike
    • Apr 15, 2021

FRI APR 16 - 210416

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 squat hold


WOD B

8 min. AMRAP:

16 step ups

16 reverse lunges

50m sprint


WOD C

12 min. AMRAP:

PARTNER 1: 400m run

PARTNER 2: 30 crunch ankle touches (15 per side), 15 star jumps

*start with 30 crunch ankle touches after each run, no matter where you left off before the run.


Cash out: Trainer’s choice abs for remaining time

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240423 - TUE APR 23

Buy in 5 min: 60 hands overhead high knees 20 step ups (10 per leg) WOD A Tabata Reverse lunge WOD B 15 min. AMRAP: 10 burpees 20 box jumps (mod: jumping squats) 250m run WOD C Tabata Bear crawl Cash

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)

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