top of page
Search
  • Mike

TUE SEP 25 – 180925

Buy In: 1 min jumping jacks / 1 min hands up high knees


WOD A 19 min AMRAP:

4 hate makers 12 Box Jumps 16 v-situps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever #1 left off.

Every 5 min, complete 3 high knee sprawls (10 high knees + 1 sprawl per rep) each ( do not count these reps as part of score)


WOD B 6 min team AMRAP:

20 synchronized lunges 20 synchronized side planks 20 synchronized squat jump twists

Score is your total of rounds.


Cash Out: 3 min plank hold

Recent Posts

See All

A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers (20 per side) 250m run C) STRENGTH Tabata reverse lunges: 8 rounds of: 20 sec reverse lunge 10 s

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

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

bottom of page