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WOD – Friday – 07/24/15

WOD – Friday – 07/24/15
A) Kipping pull-up / MU Practice – 10-15 minutes
This is time to either work on your gymnastic kip on the bar, or your kipping or butterfly pull-up
or your ring or bar muscle up with assistance from your coaches.
 
B) For Time:
10 HSPU (scale to DB Press)
12 Box Jump Overs 24/20
14 Pull-ups (Rx+ do 10 Bar Muscle ups)
16 KB Snatch 53/35
18 Burpees
20 Clean & Jerks 135/95 (RX+ do 155/105)
18 Burpees
16 KB Snatch 53/35
14 Pull-ups (Rx+ do 10 Bar Muscle ups)
12 Box Jump Overs 24/20
10 HSPU (scale to DB Press)

Bootcamp – Friday – 07/24/15

A) Gymnastics Practice: 10-15 minutes
Kipping, HS Holds/push-ups, forward rolls
B) For Time:
10 MedBall Cleans 20/14
12 Burpees
14 Pull-ups
16 DB Snatch 40/25
18 Alt Jumping Lunges
20 MAN MAKERS 40/25
18 Alt Jumping Lunges
16 DB Snatch 40/25
14 Pull-ups (Rx+ do 10 Bar Muscle ups)
12 Burpees
10 MedBall Cleans 20/14

WOD – Thursday – 07/23/15

WOD – Thursday – 07/23/15
ENDURANCE DAY THURSDAY
 
A) Shuttle Sprints – 10m
30 sec on / 30 sec rest – 6 Minutes (Rounds)
Score total reps. 1 hand touch on the ground
 
B) 6-8 Rope Climbs (OR) 10-12 Descending / Ascending planks
Not for time. Share Ropes. Take Turns
 
C) 1 Min on / 1 Minute rest x 3 rounds. (any order)
Row for Calories
Sit-ups
Double Unders (scale to singles)
KB Swings 53/35
Score is total reps/cals for all rounds. Keep running total

Bootcamp – Thursday – 07/23/15

ENDURANCE DAY THURSDAY
 
A) Shuttle Sprints – 10m
30 sec on / 30 sec rest – 6 Minutes (Rounds)
Score total reps. 1 hand touch on the ground
 
B) 6-8 Rope Climbs (OR) 10-12 Descending / Ascending planks
Not for time. Share Ropes. Take Turns
 
C) 1 Min on / 1 Minute rest x 3 rounds. (any order)
Row for Calories
Sit-ups
Double Unders (scale to singles)
KB Swings 53/35
Score is total reps/cals for all rounds. Keep running total

WOD – Wednesday – 07/22/15

WOD – Wednesday – 07/22/15

Happy Birthday Aline!

A) Back Squat
5 x 4 with 2 second pause at bottom.
Start at 60% and increase each of the 5 sets.
B) Weighted Push-up
10 Minutes to Find max weight (plates on your back)
(if unable to add weight, do 5 x 5 push-ups)
C) 3 Rounds For Time:
20 Wallball
15 TTB
5 Wall Climbs (scale to 10 wtf’s or 2 Box walk arounds)

Bootcamp – Wednesday – 07/22/15

Happy Birthday Aline!

 

A) 3 Rounds For Time:
20 Wallball
15 TTB
5 Wall Climbs (scale to 10 wtf’s or 2 Box walk arounds)
 
REST AS NEEDED
 
B) AMRAP 10:
10 Goblet Squats
10 Push-ups
100m Run

WOD – Tuesday – 07/21/15

WOD – Tuesday – 07/21/15
A) Snatch Complex
Snatch Pull + Power Snatch + Hang Power Snatch
Every 90 Seconds for 6 sets. (9 minutes total)
Start around 60% of Snatch and add weight.
B) EMOM 9: alternating
min 1: 12-16 hollow rocks
min 2: 20-40 Double Unders
min 3: 1-2 Box Walk Arounds
C) AMRAP 9:
15 KB Swings 53/35
9 Burpee Box Jump overs 24/20

Bootcamp – Tuesday – 07/21/15

A) 1 Round NOT For Time: (any order)
100m Sled push – chose weight (approx 90/45)
20 Plate Ground to OH – chose weight
500m Row
B) EMOM 9: alternating
min 1: 12-16 hollow rocks
min 2: 20-40 Double Unders
min 3: 1-2 Box Walk Arounds.
C) AMRAP 9:
16 DB Snatch 40/25
10 Touch burpees (touch pull-up bar overhead…aprrox 6″)

Bootcamp – Monday – 07/20/15

A) EMOM 9:
Min 1: 4-5 Wall Climbs or 8-10 Walk The Floors
Min 2: 30 Second plank hold
Min 3: 30 Seconds of Abmat Sit-ups
 
B) 6 Rounds For Time:
10 pull-ups
12 push-ups (all the way down, all the way up….lock out)
14 Squats
200m SPRINT
Rest 1 minute Between Rounds.
     (coaches, use lane cones in boynton to avoid collision at garage door)
         OR- Maybe go out the little door and in the big door

WOD – Monday – 07/20/15

WOD – Monday – 07/20/15
A) Clean & Jerk Complex
1 Clean + 2 Front Squat + 1 Jerk
Every 90 Seconds for 6 sets. (9 minutes total)
Start around 65% of Clean and add weight each set.
 
B) 6 Rounds For Time:
10 pull-ups
12 push-ups (all the way down, all the way up….lock out)
14 Squats
200m SPRINT (not a jog…you get a 1 minute rest)
   Rest 1 minute Between Rounds. (RX+ do C2B & Ring push-ups)
     (coaches, use lane cones to avoid collision at garage door)
       OR- Maybe go out the little door and in the big door
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Today’s WOD

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