SUNDAY WOD July 24, 2016

23
Jul

SUNDAY WOD July 24, 2016

BootCamp WOD
INTENSITY

 

Come celebrate Coach Ron’s 45th Bday WOD today! Happy Birthday Ron!

Ron-Haines

 

 

“Ron 45!”

Buy-In:
450 Meter run with partner w/ 45 lb plate

A.
AMRAP in 6 minutes:
Partner Wheel Barrels* (Scale is plank up/downs or static plank while partner holds legs)

-Rest 90 Seconds-

AMRAP in 6 minutes:
Partner Resistance-Band Bear Crawls* (Scale is no resistance Band)

-Rest 90 Seconds-

 

B.
AMRAP in 10 minutes:
22 D/Bell (Scale is no weight) Walking Lunges Forward followed by 22 reverse walking lunges (While partner does medicine Ball Mt. climbers. (Scale is standard mt. Climbers)

-Rest 2 minutes-

C.
3x each partner:
45 Sec plank while partner does “kneeling pop-up into jump over partner” *(4:30 min)
(Scale is partner jumps over partner)

3x each partner:
45 Sec squat hold while partner does Kick-outs* (4:30 min)

-Rest 2 minutes-

D:
AMRAP in 5 minutes:
7 Jumping Ball Slams while partners does Alternating Toe to Foot Taps* (7 each side)
Cash-Out!!:)
71 Flutter kicks (each leg) w/ Hands up.

*Ron Will Explain the movements