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  • Mike

SAT AUG 10 – 190810

Buy in: Run to Oak Hill


WOD A 12 min. Partner AMRAP: Partner 1: Run the hill, 8 feet up the hill sit ups, run down Partner 2: Plank hold Partner 3: 8 walking lunge steps, max push ups


WOD B 10 min. AMRAP: 30 bicycle crunches Bear crawl the hill 8 burpees (at the top of the hill) Run down


WOD C 8 min. AMRAP: Lunge halfway up the hill Run down 9 bench dips


Cash out: 1/2 tabata hollow hold, 1/2 tabata clapping abs

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Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

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

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