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WED JUL 31 – 190731

“Danielle’s Partner Party”

Buy In: 2 minute partner squat hold with cross arm handgrip


WOD A [12 minute time limit] Burpees & Squats

Partner 1 – 10 burpees Partner 2 – 20 squats Partner 2 – 9 burpees Partner 1 – 18 squats Partner 1 – 8 burpees Partner 2 – 16 squats (Continue in this pattern until you get down to 1 burpee/2 squats)

*If finished early complete AMRAP (partners in unison):

20 side planks 20 lunges 20 ground thrusts


WOD B [12 minute time limit] Pull-ups & KTE sit ups

Partner 1 – 15 pull-ups Partner 2 – 30 KTE Partner 2 – 14 pull-ups Partner 1 – 28 KTE Partner 1 – 13 pull-ups Partner 2 – 26 KTE (Continue in this pattern until you get down to 1 pull-up/2 KTE)

*If finished early complete AMRAP:

10 partner pushups 10 synchronized curtsy squats 10 partner sit-ups


Cash Out: Tabata partner star jumps with double high-five at the top!

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240517 - FRI MAY 17

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 squa

240516 - THU MAY 16

Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1

240515 - WED MAY 15

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 OR Renegade Rows (12 per side) 250-m

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