MON MAY 24 - 210524

Mike
May 23, 2021
1 min read

Buy in (3 min.): 1 min. alligator walk (mod: staggered hand push ups), 1 min. crab walk (mod: crab kickers), 1 min. straight arm plank

WOD A (18 min.) 3 rounds of: 1 min. shuttle sprint 1 min. floor dips (mod: bench dips) 1 min. 10 high knees/1 burpee combo 1 min. step ups 1 min. push ups 1 min. rest

WOD B (approx. 7 min.) 400 min. run Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive

Cash out (4 min.): Tabata pull ups (sub: scapular push ups)/trainer choice abs switch between pull ups and ab work every other interval

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260727 - MON JULY 27

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata Lying Leg Raise WOD C (chest/back) 10 min. AMRAP: 8 plyometric p

260724 - FRI JUL 24

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 good mornings 10 box s

260723 - THU JUL 24

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scisso

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MON MAY 24 - 210524

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