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WOD – Friday – 07/15/16

A. 5 sets: Bench Press x10 reps. Increasing.
– Perform 20 DB walking lunges between sets.
B) BENCHMARK WOD: ‘RANDY’
75 Power snatches for time 75/55

See you at The Rapids! CLICK HERE

Bootcamp – Friday – 07/15/16

A) 3 Rounds NOT For Time:
5 Tire Flips (2-3 people per tire)….Be prepared to get dirty
5 Broad Jumps (2 feet take off / 2 feet landing)
10 Dips. (scale using either bands or feet)
B) 4 Rounds For Time:
5 HR Push-ups
10 Pull-ups
20 DB Walking Lunges (choose weight)
300m Row
   1 Miniute Rest between Rounds (self time)
Coaches: stagger the starting position if needed to avoid bottleneck at rowers

WOD – Thursday – 07/14/16

A) AMRAP 10:
Row 50 calories
50 alt DB snatches; light
– rest 4 min
B) AMRAP 10:
run 100m (stop and perform 15 air squats at the 50m mark)
10 knee 2 chest @2111. Slow and controlled
– rest 4 min
C) AMRAP 10:
20 box jump 24/20″ – step down
20 KB swings 53/35

Bootcamp – Thursday – 07/14/16

2 Rounds For Time: (27 minute time cap)
800m Run
30 Medball cleans 20/14
30 Burpees
15 Knees To Elbows
     Rest 1 minute between rounds

Bootcamp – Wednesday – 07/13/16

A) EMOM 12:
100m Run
15-20 Plank Jack x15-20 reps
https://www.youtube.com/watch?v=PR9nHQXCZMo
B) 3 Rounds For Time:
25 KB Swings 53/35 (Russian)
20 Box Step-ups 24/20
2 Box Walk Arounds – Full Circle. Switch directions for 2nd walk around
https://www.youtube.com/watch?v=k0jLK_b6Lt0

WOD – Wednesday – 07/13/16

A. Snatch Grip DL + 2 Snatch from kneecap.
Build to a heavy Complex.
B) AMRAP 14:
Power Snatch 115/75
HSPU
– Add 1 rep to each movement, each round. (1-1, 2-2, 3-3, 4-4, etc…)
— scale HSPU to box pike pushups or DB presses

WOD – Tuesday – 07/12/16

RAPIDS WATER PARK SATURDAY!

A) EMOM 12:
100m Run
15-20 Plank Jack x15-20 reps
https://www.youtube.com/watch?v=PR9nHQXCZMo
B. Front Squat: 4 sets of 3-5 Reps. @ 80-85%. Rest 2-3 mins btw sets.
C) 3RFT: (10 min time cap)
10 Power cleans 155/105
15 Pull-ups (RX+ do Muscle ups. 5 for guys 3 for ladies)

Bootcamp – Tuesday – 07/12/16

A) EMOM 10: (Alt)
7-10 TTB
10-12 Goblet Squats 53/35
B) AMRAP 15:
5 Man Makers 40/25 (Push-up + Row + Push-up + Row + Power clean + Push Press)
10 Wallballs 20/14
15 Sit-ups

WOD – Monday – 07/11/16

A) 3 sets NOT For Time:
15 calorie row
3 wall climbs w/6 sec pause on wall (or 6 WTF w/ 6 sec pause @top of pushup)
B. Push Press @32×1 Tempo.
3 Sets of 6 reps – Increasing. Rest 2 Minutes btwn sets
C) AMRAP 6:
12 burpees
9 power cleans 95/65
6 thrusters

Bootcamp – Monday – 07/11/16

A) 3 sets NOT For Time:
3-4 Box Jumps – Increase height each set by adding bumper plates
8-10 Pull-ups (if unable, use your box to jump up and do a 5 second negative)
15 Hollow Rocks
B) 4 Rounds For Time:
20 Jumping Squats
200m Run
20 Double Unders (scale to 50 singles)
200m Row
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Today’s WOD

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