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  • Mike

MON OCT 21 – 191021

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:

plyometric push ups

8 rail pull ups

100m run


Cash out: Tabata V sit-ups

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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