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  • Mike

TUE NOV 13 – 181113

Buy in: 400m run


WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then Run 250m, rest exactly 2 min, then proceed to WOD B


WOD B 4 rounds of: 20 sec max v-situps 10 sec hollow body hold 20 sec max supermans 10 sec superman hold then Run 250m, rest exactly 2 min, then proceed to WOD C


WOD C 4 rounds of: 20 sec max 50m shuttle sprint 10 sec jumping jacks 20 sec max squats 10 sec squat hold then Run 250m


Cash out: 5min: 10 backward lunges, 10 burpees, 10 leg lifts

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Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

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

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