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  • Mike

WED OCT 9 – 191009

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 rocks

WOD 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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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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