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Bootcamp – Monday – 01/25/16

A) EMOM 12: (alternating)
8-10 Box Jumps
8-10 Ring Rows or Pull-ups
B) 3RFT:
20 KB Swings 53/35
200m Run
15 HR Push-ups

WOD – Friday – 01/22/16

WOD – Friday – 01/22/16
Teams of 2:
row 2k (cumulative)
then..
2 RFT
75 burpees
75 wallball shot
75 s2o; 135/95
       (partners can mix it up as they wish….use 2 bars and balls if necessary)

Bootcamp – Friday – 01/22/16

30-20-10
SDHP 53/35
Abmat Situps
Pull-ups
    Run 200m with Sandbag after each round

WOD – Thursday – 01/21/18

A) Lurong WOD: (for Lurong participants)
3 Minutes of rowing for calories
       1 Minute rest
3 Minutes of Clusters (squat clean-thrusters)
      1 Minutes rest
3 Minutes of rowing for calories
      Rx 155/105, Scaled 95/65.
Beginners do Ground to Overhead instead of Clusters 55/35
Which ever option you choose, you will do exactly the same at end of challenge to compare
      (Add up all calories and all cluster reps for score)
 

 

Gym WOD: For NON-Lurong Participants. (Although you are welcome to do the Lurong WOD if you’d like)
800m Run
60 Double Unders (120 singles)
30 Back squats 135/95
20 HSPU
400m Run
80 Double Unders (160 singles)
20 Front Squats 135/95
15 HSPU
200m Run
100 Double Unders (200 singles)
10 Squat cleans 135/95
10 HSPU

Bootcamp – Thursday – 01/21/16

For Time:
Run 800m
25 GTO w/Medball 20/14*
25 Box Jump Overs 24/20
25 KB Swings 53/35
25 Burpees
Run 800m

Bootcamp – Wednesday – 01/20/16

A) EMOM 8: (ALT)
12 KB DL 70/53
16 Reverse Lunges
B) 5 Rounds For Time:
15 Wallballs 20/14
100m 1-hand Farmers Carry 70/53. (switch hands on way back)

WOD – Wednesday – 01/20/16

WOD – Wednesday – 01/20/16
A. RDL @ 41×1; 10, 10, 8, 6; building
B) Row 1k buy in
then…
6 RFT
10 alt DB snatch 40/25
10 pullups

WOD – Tuesday – 01/19/16

WOD – Tuesday – 01/19/16
3 Sets of 8 Min AMRAPs, with 4 minutes rest between each AMRAP.
8 min amrap
run 200m
10 power clean + push jerk 95/65
10 box jumps; 24/20
Score 1 total rep count at end of all 3 workouts. (keep track)
The 200m run is worth 2 reps, and can earn 1 rep if halfway point is hit at end of clock.
(There are 22 reps per round)

Bootcamp – Tuesday – 01/19/16

A) AMRAP 8:
8 kettlebell swings 53/35
20 Double unders (scale to 40 singles)
B) AMRAP 8:
4 Man Makers 40/25
100m Run
C) AMRAP 8:
8 Ring Rows
8 Burpees
REST 4 Minutes between each AMRAP

WOD – Monday – 01/18/16

WOD – Monday – 01/18/16
A) Front Squats
4 sets @ 33×1 tempo, x 4-5 reps; building from 65%
B) Teams of 2:
10 RFT
12 thrusters; 75/55
12 bar facing burpees
run 100m
partners switch each round; each partner must complete full round
Cool Down: 10-15 min airdyne/row + some rolling out of quads

Lurong Challenge starts today! If you haven’t signed up, do it now! CLICK HERE

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844