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THU FEB 7 – 190207

Warmup Standard Boot Camp warm up'


A) Buy in Tabata partner sit ups


B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks


C) 8 min. AMRAP 5 burpee tuck jumps 10 plank toe touches 100m run


D) 4 rounds :30 ea. of: Hollow body hold Crunch ankle touches KTE sit ups



E) Cash out 400m run Plank hold

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SAT DEC 5 - 201205

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 kn

FRI DEC 4 - 201204

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol

THU DEC 3 - 201203

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

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