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  • Mike

FRI NOV 20 - 201120

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: 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 250-meter run Pause at 7 min. for 30

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit up

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times