Spotlight Boot Camper: Coach Michelle Lyell

MYELL HIGH WOD

Nasties - each
Pushups
Jumping Jacks

A:5-10-15 1/4 Myell Run 15-10-5
B:10*20*30 - 1/2 Myell Run- 30*20*10
C: 20*30*40 - One Myell Run - 40*30*20

*13 Burpee LJ's- ea series
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Lovin' Our Skippin' in the MYELL HIGH WOD Michelle!!! Big Hearts to you!!!

Saturday WOD

100 KBS
100 Gobblers
100 Bods
15 min nasty cut-off

A: 5 Nasty Set on min
B: 10 Nasty Set on min
C: 15 Nasty Set on min

Battle of Burpees and Bars!!

Run/50 Push Press/25 Burpees
Run/50 Back Squats/25 Burpees
Run/50 Curls/25 Burpees
Run/50/Thrusters/25 Burpees

A: 200m/25/15
B: 400m
C: 800m

Had some Baseball Funz today!!!

10 Burpees
20 SDHP
30 Squats
40 Mountains Ea

Amrap 25

Farmer Shuffle WOD

100m w/KB Burpees x's 4
100 Gobblers
100m w/KB  Burpees x's 4
100 Butt Kicker Sets
100m w/KB Burpees x's 4
100 KBS
100m w/KB Burpees x's 4

A: 3 Burpees 50 reps
B: 5 Burpees 100 reps
C: 7 Burpees 100 reps

Well Hello Arms!! WOD

100 Jumping Jacks / 50 reverse lunge curls/ 50 Push ups/ 50 Backsquats
100 / 40 / 40 / 40
100 / 30 / 30 / 30
100 / 20 / 20 / 20
100 / 10 / 10 / 10

 A: 50 Jumping Jacks Start @ 40’s
 B: As Written
 C: 150 Jumping Jacks Each Segment

LITTLE WOD

21-18-15-12-9-6-3-1
Slamballs
Weighted lunge sets
Side jumps,
Jump Ropes,
Waiter Carry (1) there & back.

A: start @ 18
B: as written
C: 400 @ start & finish