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  • Mike

SAT MAY 19 – 180519

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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FRI NOV 26 - 201126

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (G

WED NOV 25 - 201125

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

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat

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