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WOD – Monday – 02/22/16

WOD – Monday – 02/22/16
For Time, and on a running clock:
3 HSPU
3 Power Cleans 185/125
6 HSPU
3 Power Cleans 185/125
9 HSPU
3 Power Cleans 185/125
12 HSPU
6 Power Cleans 185/125
15 HSPU
6 Power Cleans 185/125
18 HSPU
             then at the 20 minuted mark….
3 Front Squats 155/105
3 Pull-ups
3 Front Squats 155/105
6 Pull-ups
3 Front Squats 155/105
9 Pull-ups
6 Front Squats 155/105
12 Pull-ups
6 Front Squats 155/105
15 Pull-ups
6 Front Squats 155/105
18 Pull-ups
      RX+ Do C2B

Bootcamp – Monday – 02/22/16

A) Row 1000m
Push yourself but do not record time on white board.
B) 4 x 5 DB Shoulder press, increase weight each set if able
Push yourself but do not record load.
C) 3 Rounds For Time:
20 DB thrusters (40/25)
15 Abmat Sit ups
200m run

WOD – Friday – 02/19/16

WOD – Friday – 02/19/16
Open WOD 14.4   –   AMRAP 14:
60 calorie row
50 t2b
40 wallball shot
30 power clean 135/95
20 muscle ups (This is RX+) (RX = 40 pullups)

Bootcamp – Friday – 02/19/16

A) 2 Rounds NOT For Time:
4 Turkish Get-ups
10 Tire Flips (with a partner)
B) 4 Rounds For Time:
200m Run
10 Push-ups
20 Lateral Abmat hops
30 Air Squats

WOD – Thursday – 02/18/16

WOD – Thursday – 02/18/16
2 RFT
Run 800m
40 Thrusters 45/35
20 Bar Facing Burpees (Do Burpee over Bar if large class)

Bootcamp – Thursday – 02/18/16

A) AMRAP 8
8 Box Jumps 24/20
100m Backwards Run
8 Ground To Overhead w/Bumper plate 35/25
     REST 4 Minutes
B) AMRAP 8:
8 Burpees over Abmat
100m Forward Run
8 Goblet Squats 53/35

WOD – Wednesday – 02/17/16

WOD – Wednesday – 02/17/16
A) Snatch balance; 3, 3, 3; light and fast. (Increase load only if comfortable)
IF Mobility in the OHS position is an issue, work on dropping and receiving the bar in the power position.
Focus for EVERYONE is on foot movement. Start with feet under hips end with feet under shoulders
B) 2 rounds for time:
25 cal row
25 Shoulder To Overhead 95/65
Run 400m
25 Hang power cleans 95/65

Bootcamp – Wednesday – 02/17/16

EMOM 12: (Alternating)
3 Man Makers
2-3 Wall Climbs (or 4-6 WTF’s)
7-10 Pull-ups OR Ring Rows
B) 2 Rounds For Time:
40 Kettlebell Swings 53/35
40 Alt Lunges
400m Run

WOD – Tuesday – 02/16/16

WOD – Tuesday – 02/16/16
For Time (On a continuous clock)
Buy In:
60 calorie row
    then…
5 RFT:
12 t2b
16 pushups
20 duble unders (scale to 40 singles)
    then…
Cash out:
20 power snatches; 135/95

Friday Night Lights is back!

Bootcamp – Tuesday – 02/16/16

For Time (On a continuous clock)
Buy In:
800m Run
    then…
5 RFT:
8 Burpees
12 Abmat Sit-ups
16 Air Squats
   then…
Cash out:
30 DB Snatches 40/25
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Today’s WOD

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