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WOD – Thursday – 05/12/16

AMRAP 30:
1 mile run buy in, then…
10 sandbag clean and jerk
50m farmers carry; 53/35
10 box jumps; 24/20
50m empty sled push or pull. ***can be done anytime in round

Bootcamp – Thursday – 05/12/16

6 Rounds For Time:
3 Rope Planks (any time during round)
9 Medball cleans 20/14
15 Lateral Abmat hops (jump & land with feet together)
21 Air Squats

WOD – Wednesday – 05/11/16

A) EMOM 12:
8 Wallballs 20/14
6 Burpees to plate
AMRAP power snatches; 115/75 in remaining time
    – rest as needed
B) Situps: Accumulate 100 reps, on your own. Not for time

Bootcamp – Wednesday – 05/11/16

AMRAP 25:
Run 200m
5 HSPU – scale to 10 DB Push Press
20 Double Unders
10 Ring Rows

WOD – Tuesday – 05/10/16

Perform 4 Sets, rotating between A1 & A2:
A1. 5 Backsquats @ 75-80% – Rest 1 min
A2. 8-12 PERFECT PUSHUPS! No snaking, even if that means going down to the knees @31×1 – Rest 2 min
B) 3 Sets: SHOULD BE MOVING FAST!
400m Row
12 Burpees
12 DB push press 40/25
– rest 3 min bet sets

Bootcamp – Tuesday – 05/10/16

A) AMRAP 9:
15 Wallballs 20/14
15 Calorie Row
12 Knees To Elbows
– REST 5 MINS
B) AMRAP 9:
10 KB Swings – Russian 53/35
100m Run
10 Box Jumps 24/20

Bootcamp – Monday – 05/09/16

A) EMOM 9:
10 TTB
3-5 Box Jumps – Choose height
10 HR Push-ups
B) 3 Rounds For Time:
16 DB Snatch 40/25
14 Burpees over Abmat
Run 400m

WOD – Monday – 05/09/16

A. Clean and Jerk. Build to max.
B) EMOM 6:
Perform 20 seconds of pull-ups OR ring rows OR C2B pull-ups.
C) For Time:
27-17-7
Russian KB swings; 70/53
Burpees
–Run 100m after each round

WOD – Friday – 05/06/16

A. Backsquat.
Build to a heavy triple in 10-12 mins.
B) AMRAP 10:
20 Double Unders (Scale to 50 Singles)
15 HR pushups
10 Front Squats 135/95

Bootcamp – Friday – 05/06/16

A) 3 Rounds NOT For Time:
2 Rope planks
20 Double Unders—Or try for 30 seconds to get a double under
10 HR Push-ups
B) AMRAP 15:
15 Wallball 20/14
12 SDHP 53/35
9 Ring Rows
21 Jumping Jacks
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Today’s WOD

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