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  • Mike

THU JUL 26 – 180726

Buy in: 1 min max lunge switches / 30 second lunge hold / 30 sec lunge hold other leg


WOD A 10 min AMRAP 25 squats run 250m 25 side to side mtn climbers (per side) run 400m 25 pike pushups run 250


WOD B 10 min AMRAP: 25 v-situps run 250m 25 pushups run 400m 25 sprawls run 250m


WOD C 6 min AMRAP: 25 curtsy squats 50m broad jumps 25 plank pushups 50m frog jumps


Cash out: 1 min hollow body rocks / 1 min hold

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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

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit up

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