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WOD – Friday – 04/15/16

AMRAP 20:
400m Run
20 Abmat situps
10 OverHead Squats 95/65

WOD – Thursday – 04/14/16

For Time:
400m Run
12 HSPU
– rest 1 min
800m Run
12 HSPU
– rest 2 min
400m Run
12 HSPU

Bootcamp – Thursday – 04/14/16

A) 3 rounds (NFT)
6 KBS (american) (35/25)
6 HR push ups
6 alt. Turkish Getups (35/25)
20m bear crawl
B) 4 RFT:
400m sandbag run (Sub a 600m Row if raining)
30 KBS (53/35) A
20 Air Squats
Cookie:
5 sets of:
30 sec plank hold, 30 sec rest,
30 sec superman hold, 30 sec rest

WOD – Wednesday – 04/13/16

Teams of 2:
2k row. You must switch every 500m
then.,.
5 rounds
20 deadlifts; 225/155 (Cumulative. Partician however you choose)
20 burpees (10/10. Must do 10 burpees then switch partners)

WOD – Wednesday – 04/13/16

20min AMRAP:
12 abmat situps with medball overhead
10 Alt DB Snatch (40/25)
8 Pull Ups
200m Run

WOD – Tuesday – 04/12/16

A) 3 Rounds NOT For Time:
Bearcrawl 50m
Trap-3 raise x 4-6 reps; using DBs or change plates
B) 4 sets. Every 2:00, perform 1 power clean + 1 full clean @ 80-90% of last tuesdys power clean max; then…
3 sets. Every 2:00, perform 4-6 clean grip DL’s @ 100%+ of last Tuesdays power clean max
C) AMRAP 8:
100m run
8 burpees
1 rope climb (any order)

Bootcamp – Tuesday – 04/12/16

A) Warm up:
Climb the ladder, 1-8
Burpee/Wall Ball (1 Burpee / 1 WB. 2 Burpees / 2 WB…. 8 / 8)
B) 3 RFT:
25 Box Jumps (24/20)
15 K2E
5 Man Makers (40/25)
200m Run
Cookie: 75 abmat sit ups

WOD – Monday – 04/11/16

A) 4 Rounds NOT For Time:
100m run
8 hang muscle snatch (empty bar)
8 jumping back squat (empty bar)
B. Front squat: 10, 8, 6, 4, 2.
Start light, end on tough double
C) 2 Rounds For Time:
21 calorie row
21 t2b
21 power snatch 75

Bootcamp – Monday – 04/11/16

A) 3 rounds (NFT)
1 rope climb (2 planks)
10 steps walking lunges
12 KBS (35/25)
6 HR push ups (to box if nec.)
20m bear crawl
B) 6 min AMRAP
7 Pull Ups
12 Goblet Squats (53/35)
      Rest 2 minutes
C) 6 min AMRAP
7 Burpees
12 KBS (53/35)
    Rest 2 minutes
D) For Time:
25 d/u (scale 50 singles)
800m Run (scale to 400m)
25 d/u (scale 50 singles)

Bootcamp – Friday – 04/08/16

7 Rounds For Time
10 DB Hang Cleans 40/25
10 Box Jump Overs 24/20
100m SB Run
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Today’s WOD

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West Palm Beach, FL 33401
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