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WOD – Friday – 08/26/16

For Time:
Teams of 2:
100 Squat cleans for time 155/105
— switch every rep
every 3:00 including 0:00 both partners must do 6 pullups + 4 HSPU (4 WTF)
RX+
For Time:
Teams of 2:
100 squat clean for time; 225/155
— switch every rep
every 3:00 including 0:00 both partners must do 2 muscle ups + 4 HSPU

Bootcamp – Friday – 08/26/16

A) EMOM 10: (alt)
2 Turkish get-ups
:30 of Double under practice (you must attempt)
B) AMRAP 16:
10 DB Thrusters
30 Lateral Abmat Hops
15/12 Calorie Row

Bootcamp – Thursday – 08/25/16

6 Rounds For Time:
10 Goblet Squats 53/50
10 Burpees over Abmat (2 feet take off & landing)
10 Abmat Sit-ups
2 Rope planks

WOD – Thursday – 08/25/16

For Time:
50 calorie row
run 800m
– rest 4 min
40 calorie row
run 600m
– rest 4 min
30 calorie row
run 400m

WOD – Wednesday – 08/24/16

A) AMRAP 10:
2 Front squat 185/125
4 t2b
– rest 3 min
B) EMOM 8: (Alt)
I. 7 shoulder 2 overhead 135/95
II. Run 100m
– rest 3 min
C) AMRAP 6:
10 Power cleans 135/95
10 Burpee over the bar

Bootcamp – Wednesday – 08/24/16

3 Rounds For Time:
400m Run*
20 Alt DB Snatch
30 Box Jump Overs 24/20
*RX+ run 800m (instead of 400m)

WOD – Tuesday – 08/23/16

A. Snatch practice: Snatch from power position + Snatch from below the knee
Start light and build to moderate weight keeping perfect form
B) For Time:
100 Dubs
80 Wallball shots
60 SDLHP 70/53
40 Box jump overs 24/20
20 HSPU (scale to WTF)

Bootcamp – Tuesday – 08/23/16

A) 4 Sets:
8 DB Shoulder Press. (add weight each set)
25 Single Unders
B) 4 Rounds For Time:
10 Pull-ups (scale to ring rows)
12 Hollow Rocks
14 Air Squats
200m Run

Bootcamp – Monday – 08/22/16

FOR TIME:
21-15-9
Ketlebell swings 53/35
walballs 20/14
then….
15-12-9
SDHP 53/35
Push-ups

WOD – Monday – 08/22/16

A. 5 sets: Sumo Deadlift x3-5 reps. All sets heavy
— Between sets, perform banded lat pull-down x20 reps + hallow body hold x20-40 sec
B) 5 RFT:
5 Power cleans 155/105
5 Front squats
5 S2O
— Complexes must be completed unbroken. If you break a round, you must run 100m before continuing
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Today’s WOD

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Boynton Beach, FL 33426
Phone: (561) 702-4844

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West Palm Beach, FL 33401
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