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  • Mike

THU APR 18 – 190418

Buy in: Partner relay – Partner: 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-situps 20 rail pull ups


WOD C 3 rounds of: 30 sec. max bench dips 30 sec. max box jumps 30 sec. wall push ups 30 sec. rest


WOD D Tabata plank hold


Cash out: 400m run

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Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

240415 - MON APR 15

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: 8 plyometric push up

240411 - THU APR 11

Warmup Standard boot camp warm up A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 &

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