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  • Mike

FRI AUG 14 – 200814

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.

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WED DEC 2 - 201202

A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 push

TUE DEC 1 - 201201

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then Run 250m, rest exactly 2 min, then proceed to WOD B WOD B 4 r

MON NOV 30 - 201130

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

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