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WOD – Wednesday – 02/10/16

A) Perform 6 Sets: (Do not post reps)
:60 sec max HSPU -OR- Wall climb -OR- DB push press
– rest :30 sec
:60 sec situps
– rest :30 sec
B) For Time:
50 wallball shot
50 pullups
50 calorie row

Bootcamp – Wednesday – 02/10/16

A) AMRAP 5:
5 Burpee Box Jump Overs 24/20
10 SDHP 70/53
     REST 5
B) AMRAP 5:
5 Burpee Box Jump Overs 24/20
10 Bumper plate Ground to Overhead 35/25
     REST 5
C) 400m Run For Time

WOD – Tuesday – 02/09/16

WOD – Tuesday – 02/09/16
A) 3 Position Power Clean. Build to heavy single:
3 positions are from the floor, knee & mid thigh
B) 5 Rounds For Time:
400m Run
50 Double Unders (scale to 100 singles)
10 Dead Lifts 225/155

Bootcamp – Tuesday – 02/09/16

A) 3 Rounds NOT For Time:
8-12 Pull-ups OR Ring Rows
4 Turkish Get-ups
B) 21-18-15-12-9
Wallballs 20/14
Perform 100m Farmer carry after each round 53/35

WOD – Monday – 02/08/16

WOD – Monday – 02/08/16

Congrats to Sandra on her first place finish at Doral Championship!

A) Build to a heavy complex:
1 Strict Press + 3 Push Press + 5 Push Jerks
B) For Time: (all on one clock)
15-12-9
thrusters; 95/65
pullups  (RX+ do c2b)
  – Row 30 Calories
15-12-9
thrusters; 115/75
pullups  (RX+ do c2b)

Bootcamp – Monday – 02/08/16

A) EMOM: 10 (Alt)
6 DB Press (4 second negative)
12 Hollow Rocks
B) 4 Rounds For Time:
12 KB Swings 53/35
9 HR Push-ups
400m Run

WOD – Friday – 02/05/16

WOD – Friday – 02/05/16
A. Thruster. From floor. Build to moderate single
B. 4 rounds…Work @ 75% Pace
4 thrusters @ 65% of Part-A
8 target burpees
SPRINT 50m
– walk back from 50m slow as rest
C) AMRAP 18: (Open-ish WOD)
30 thrusters; 75/55
10 buprees; open standard; target
30 thrusters; 95/65
15 burpees
30 thrusters; 135/95
20 burpees
30 thrusters; 155/115
25 burpees
AMRAP thrusters in remaining time 185/135

Bootcamp – Friday – 02/05/15

CHIPPER FRIDAY:
400m Run
10 Man Makers 40/25
20 Burpees
30 AbMat Sit-ups
40 Air Squats
500m Row (can be anytime during round)
40 Air Squats
30 AbMat Sit-ups
20 Burpees
10 Man Makers 40/25
400m Run

 

WOD – Thursday – 02/04/16

LURONG WOD
4RFT:
10 TTB
10 Snatch
   Level 3 = 135/95
   Level 2 = Knees to 90 + 95/65
   Level 1 = Abmat Sit-ups + Ground to Overhead 65/45
GENERAL CLASS WOD
3 RFT
Row 1,000m
10 man makers 40/25
20 DL 135/95
200m Run

Bootcamp – Thursday – 02/04/15

A) EMOM 9: (alt)
7-10 TTB
3 Rope Planks
1 Box Walk Around (keep legs straight & hips high)
        (stagger starting movments for class)
B) 5 Rounds For Time:
5 Box Jump Overs 24/20     RX+ do 30/24
6 WTF’s (try not to bend legs)
7 Sand Bag Squats (outside preferably…due to sand)
8 Ring Rows (body should remain in tight plank position)
100m Sprint
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Today’s WOD

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