TUE AUG 10 - 210810

Mike
Aug 9, 2021
1 min read

Buy in: 30s high knees, 30s butt kicks, 30s toy soldiers, 60s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 walking lunges WOD B Run to the hill OR 250m WOD C 3 rounds: :30 Cossack squats :30 Step ups :30 Lunge switches WOD D Hill sprint OR 100m run WOD E 1/2 tabata flutter kicks 1/2 tabata Russian twists Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time

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251204 - THU DEC 4

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side moun

251203 - WED DEC 3

Buy in : Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 m

251202 - TUE DEC 2

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 ups (10 ea.

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TUE AUG 10 - 210810

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