Wake Up and Do Burpees

Announcements

Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

500 meter row

2 rounds:

5 push ups

10 sit ups

15 air squats

Metcon

Metcon (No Measure)

15 minute EMOM:

1 burpee, 14 sit ups

2 burpees, 13 sit ups

3 burpees, 12 sit ups

4 burpees, 11 sit ups

5 burpees, 10 sit ups

6 burpees, 9 sit ups

7 burpees, 8 sit ups

8 burpees, 7 sit ups

9 burpees, 6 sit ups

10 burpees, 5 sit ups

11 burpees, 4 sit ups

12 burpees, 3 sit ups

13 burpees, 2 sit ups

14 burpees, 1 sit up

15 burpees, 0 sit ups
*rest 3 minutes then begin next Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute Partner AMRAP:

5 pull ups

7 SDHP

9 barbell hop overs
One partner works at a time. One round must be competed before partners can switch.

Resting partner is holding 2 kb/db while waiting.

Finisher

800 meter jog/1,000 meter row

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