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  • Mike

WED JUN 13 – 180613

Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns


WOD A 12 min. AMRAP: 250m run 20 mountain climbers 20 squats 20 KTE sit ups


WOD B

Tabata hollow body rocksWOD C 10 min. 10 pull ups 100m SPRINT (no jogging!) 10 step ups 10 wall push ups


Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)

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Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

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