I started working out at Michiana Adventure BootCamp with Jim in July of 2007 with the intention of doing a four week bootcamp three times a week and calling it a good day! BOY WAS I WRONG….
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Take 17 minutes to watch this video - it was shared on our Facebook page as well.
WOD
Strength: Bench Press
Then:
Man Overboard -
if your team does not have 5 members one exercise will be taken away so that the total # of exercises = the total number of team members.
5,000 M or 20 Minutes:
Row 250 M
Hollow Rocks
Back Extensions
Sit-Ups
Floor Wipers
This is a Version of "Man Overboard"
The rower is the 'pace car'.
The time it takes to row is the time you have to do each movement.
Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.
There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise.
Posted by Jim on January 05 2012 - 1:21 AM