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WOD – Friday – 03/04/16

WOD – Friday – 03/04/16
Open WOD 16.2 – ish (Modified to be appropriate for class)
For Time: 16 Min Time Cap
25 ttb
50 Double Unders (scale to 100 singles)
15 Squat cleans 115/75
25 ttb
50 Double Unders
13 Squat cleans 135/95
25 ttb
50 Double Unders
11 Squat cleans 155/105
25 ttb
50 Double Unders
9 Squat cleans 185/125
          Score will be time completed, or reps completed in 16 mins

Bootcamp – Friday – 03/04/16

AMRAP 16:
25 Abmat Sit-ups
50 Jumping Jacks
15 DB Hang Squat Cleans 40/25    (scale weight as needed)

WOD – Thursday – 03/03/16

WOD – Thursday – 03/03/16
A) Muscle-up/Pull-up practice
B) 4 rounds for time(s)
Row 500m
21 abbmat situps
– rest 3 minutes between rounds

Bootcamp – Thursday – 03/03/16

30-20-10
DB snatch 45/25 alternating
Double unders (3:1 singles)
Hollow rocks
     Run 400m after each round

WOD – Wednesday – 03/02/16

WOD – Wednesday – 03/02/16
A) 4 Sets:
A1. bench press x 3-6 reps
A2. bent over barbell row x 8-12 reps
B) 15-12-9-6-3
Power snatch 115/75
– run 200m after each round

Bootcamp – Wednesday – 03/02/16

A) 3 Rounds NOT For Time:
3 Rope Planks (keep feet on ground)
20 Russian Twists w/Medball
20 Mountain Climbers
B) AMRAP 12:
16 Lateral Abmat hops (jump & land with 2 feet together)
12 Wallballs 20/14
8 Knees to Elbows

Bootcamp – Tuesday – 03/01/16

A) EMOM 10: (alternating)
2-8 Box Jumps*
6-10 Dips
*If you’er great, do 2 reps HIGH. Add bumper plates each set. Otherwise stay low and get more reps.
B) 3 RFT:
20 SDHP 70/53
20 Burpees*
400m Run
*Beginners may scale burpees to 10 reps if needed.

WOD – Tuesday – 03/01/16

WOD – Tuesday – 03/01/16
A. Power clean + Hang squat clean.
Build to a heavy complex
B) 3 RFT:
15 DL 225/155
30 wallballs
15 box jumps 24/20
       Cash out with 800m Run

WOD – Monday – 02/29/16

WOD – Monday – 02/29/16
Warm Up: Row/Airdyne for 10 minutes at a conversational pace
A) AMRAP 10:
run 200m
20 Double Unders (scale to 50 singles)
15 Russian KB swings 70/53
10 HR pushups
– rest 5 min
B) EMOM 10: (Alternating)
Row 8-12 calories
10 SDLHP; 70/53

Bootcamp – Monday – 02/29/16

AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run
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Today’s WOD

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