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WOD – Thursday – 06/25/15

WOD – Thursday – 06/25/15
A) Bench Press
5 x 5 – increasing
 
B) 2 Rounds For Time:
20 HR Push-ups (NO SNAKING)
75 Dubs (150 Singles)
50m OH Plate Walking Lunges 45/25
800m Run
     REST 3 MINS BTWN ROUNDS

Bootcamp – Thursday – 06/25/15

Bootcamp – Thursday – 06/25/15
A) DB Bench Press
3 x 8 (3 sets of 8 reps)
Do 45 second plank hold between sets
B) 2 Rounds For Time:
20 HR Push-ups (NO SNAKING)
50 Dubs (100 Singles)
50m OH Plate Walking Lunges 25/10
800m Run
    REST 3 MINS BTWN ROUNDS

WOD – Wednesday – 06/24/15

WOD – Wednesday – 06/24/15
A) 2 Rounds NOT For time
4 Turkish Gett-ups
20 hollow Rocks
10 Good Mornings 45/35 (use a 4 second negative….one thousand 1, one thousand 2…..)
B) Deadlifts
8-8-6-6-4-4-2
Do NOT max out. Do NOT post load. Start at 50% and Finish no more than 90%
C) For Time
BUY IN: 400m Run
Then 4 Rounds of:
16 KB Swings 53/35 (American Swings)
8 Burpee Box Jump Overs 24/20

Bootcamp – Wednesday – 06/24/15

A) 2 Rounds NOT For time
4 Turkish Gett-ups
20 hollow Rocks
12 Supermans
B) 3 Rounds For Time:
10 SDHP 53/35
15 Sit-ups
200m Run
C) For Time
BUY IN: 400m Run
Then 4 Rounds of:
16 KB Swings 53/35 (American Swings)
8 Burpee Box Jump Overs 24/20

Bootcamp – Tuesday – 06/23/15

A) EMOM 9:
Min 1: 8-10 TTB
Min 2: 30 Seconds of Double Unders or Attempts
Min 3: 8-15 Push-ups
B) 3 Rounds For Time:
21 Pull-ups
15 DB Push Press 40/25
9 Mule Kicks

WOD – Tuesday – 06/23/15

WOD – Tuesday – 06/23/15
A) Shoulder Press
5 x 3. Increasing weight. Do NOT post load
NO DIP DRIVE
B) 3 Rounds For Time:
21 pull-ups
15 Push Press 115/85
9 Squat Snatch 115/85
RX+ Version:
21 C2B pull-ups
15 HSPU
9 Squat Snatch 135/95

Bootcamp – Monday – 06/22/15

A) 4 Rounds NOT For Time.
1-2 Rope Climbs
10 DB Snatch (5/5)
8 Pistols (alt) or 16 Jumping Squats
Stagger starting point as needed for ropes
B) AMRAP 10:
15 Medball Cleans 20/14
7 Burpees over Abmat

WOD – Monday – 06/22/15

WOD – Monday – 06/22/15
A) 4 Rounds NOT For Time.
1-2 Rope Climbs
10 KB Snatch (5/5)
8 Pistols (alt) or 16 Jumping Squats
    Start in any order
B) AMRAP 10:
5 Hang Squat Cleans 155/105
7 Burpee Over Bar

WOD – Friday – 06/19/15

WOD – Friday – 06/19/15
A) Bench Press
2-2-2-2-2. (start at 75% and add weight each set for 5 sets)
B) For Time:
BUY IN: 10/7 Muscle-ups (scale to 20 pull-ups + 20 dips)*
   then 21-15-9 of:
Power Cleans 135/95
Back Squats 135/95
CASH OUT: 5/3 Muscle-ups (scale to 10 pull-ups + 10 dips)
     *Start half the class 3 minutes later if not enough dip stations

Bootcamp – Friday – 06/19/15

CHIPPER FRIDAY
3 Wallclimbs
6 Ring Dips
9 Pull-ups
12 Burpees
15 Wallballs 20/14
20 KB Swings 53/35
25 OH Plate Lunges 45/25
20 KB Swings 53/35
15 Wallballs 20/14
12 Burpees
9 Pull-ups
6 Ring Dips
3 Wallclimbs
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