top of page
Search
  • Mike

SAT JUL 13 – 190713

Buy in: Tabata clapping abs


WOD A

10 min. AMRAP:

Run 250m

16 plank toe touches (8 per side)

16 walking lunge steps (8 per leg)


WOD B

Tabata partner cross clap sit ups


WOD C

10 min. AMRAP

Run up and down stairs and around circle

10 rail push ups

10 rail pull ups


WOD D

3 min. squat hold

Burpees for any time left if you break the squat


Cash out: Tabata of hollow rocks and hollow holds (alternate every other 20s segment.

Recent Posts

See All

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

bottom of page