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  • Mike

SAT JUN 13 – 200613

Buy in: 2 min. plank hold, then Run to Oak Hill


WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps


WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 knees to elbow situps 5 pike push-ups


Cash out: Tabata scissor kicks with bottom of leg raise hold on breaks

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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

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit