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WOD – Wednesday – 09/02/15

WOD – Wednesday – 09/02/15
A) AMRAP 11:
10 alt DB snatch 40/25
10 abmat situps
10 HR pushups
      – rest 4 min
B) AMRAP 9:
8 DB thrusters; right hand – 40/25
8 DB thrusters; left hand
20 box jump overs; 24/20
      – rest 4 min
C) For Time (8 minute time cap)
run 800m
30 power clean 115/75
30 wallball shot 20/14
30 t2b
30 walking lunges
30 calorie airdyne (use rower if needed)

Bootcamp – Wednesday – 09/02/15

A) EMOM 9: (alt)
Min 1: 15 hollow rocks
Min 2: 5-7 strict pull-ups or 8-10 ring rows with 1 second hold at top (strict plank)
Min 3: 2 Wall climbs
B) AMRAP 16:
21 KB Swings 53/35
15 Air Squats (Looking for full range of motion)
9 Burpees
1 Rope Climb or 2 planks
100m Backwards run

WOD – Tuesday – 09/01/15

WOD – Tuesday – 09/01/15
Perform 4 sets, rotating between A1 & A2:
A1) Push Press x 3 reps. (continue loading from last week)
A2) Mixed grip Strict Pull-up x 4-8 reps*
*if not able to do strict pullup; use band assistance. If 8 reps are ‘easy’ add a 2 second hold atop of each rep
B) AMRAP 10:
8 burpees
12 kb swings; 53/35
24 dubs; 48 singles
– rest as needed
C) For Time:
400m farmers carry* 53/35
*every drop you must do 10 ‘suitcase deadlifts’ with KB’s (or DB’s)

Bootcamp – Tuesday – 09/01/15

A) Dumbell Press
5 Sets of 7 Reps. Increase load each set
B) AMRAP 8:
5 Man Makers 40/25
100m Run
C) AMRAP 8:
12 Wallballs 20/14
100m Run

WOD – Monday – 08/31/15

WOD – Monday – 08/31/15
A) Back Squat
4-4-4-(4). Start around 70% and increase. Last set should be close to maximal
B) For Time:
21 back squats; 135/95
run 200m
15 back squats
run 200m
9 back squats
run 200m
     Then (with no rest)
21 goblet squats; 53/35
run 100m
15 goblet squats
run 100m
9 goblet squats
run 100m

Bootcamp – Monday – 08/31/15

A) 3 Rounds NOT For Time:
2 Box Walk arounds (or 7 Strict HSPU)
4 Forward rolls
1 Rope Climb (or 2 Planks)
 
B) 5 Rounds For Time: (22 minute cap)
20 Box Step Ups 24/20 (alternating)
10 Ring Rows (keep body in a tight plank position)
15 AbMat Sit-ups (Full range of motion…Sit up all the way)
20 Double Unders (scale to 40 Singles)

WOD – Friday – 08/28/15

WOD – Friday – 08/28/15
A) Squat Clean
12 Minutes to build to a heavy Single
B) 10 Rounds For Time:
7 TTB
3 Squat Cleans 165/115
      RX+ Do 185/125

Bootcamp – Friday – 08/28/15

For Time:
40 KB Swings 53/35
35 Wallballs 24/20
30 Lateral hops over Abmat (2-feet take off and 2-feet land)
25 TTB
800m Run OR 1,000m Row
25 TTB
30 Lateral hops over Abmat (2-feet take off and 2-feet land)
35 Wallballs 24/20
40 KB Swings 53/35
      Perform 7 Burpees between each movement
      (Ex: 40 KBS, 7 burpees, 35 WB, 7 burpees, 30 hops, 7 burpees)

Bootcamp – 08/27/15

A) EMOM 9:
Min 1: 40 second plank hold
Min 2: 15-20 Hollow rocks
Min 3: 30 second Squat hold
B) For Time
Buy in with 25 Push-ups, then
21-15-9 of the following:
– Box Jumps 24/20
– Burpees
       Do 25 Double Unders or 50 Singles after the 21 & 15 round

WOD – Thursday – 08/27/15

WOD – Thursday – 08/27/15
A) 3 Rounds NOT for time;
1-2 rope climbs
4-6 hspu; add deficit if easy; can scale to :20 sec HS hold
1 arm Overhead KB walk right hand 50m
1 arm Overhead KB walk left hand 50m
(Keep KB light if any mobility issues)
B) 3 Sets For Time
row 1k
– rest 5 min bet sets – self time
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Today’s WOD

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