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WOD – Wednesday – 03/11/15

WOD – Wednesday – 03/11/15
A) Deadlift
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%
 
B) AMRAP 5:
5 KB Swing 53/35
5 Burpees
      REST 2 MINUTES
C) AMRAP 5
6 DB Snatch 45/25 (3&3)
6 DB Plank Row 45/25 (3&3)
 
D) Max Rep Push-ups in 2 Minutes

Bootcamp – Tuesday – 03/10/15

A) TABATA 4:

Burpees
(goal is 7 per round) Rest 1 minute

B) TABATA 4:

Sit ups (abmat)
(goal is 8 per round) Rest 1 minute

C) TABATA 4:
Air Squats
(Goal is 20 per round) Rest 1 minute

D) TABATA 4:

Push Ups
(Goal is 15/8 per round)

4min segments 20 sec on / 10 sec rest transition with 1 min rest between rounds

 

WOD – Tuesday – 03/10/15

WOD – Tuesday – 03/10/15
A) 1 Snatch Balance + 2 OHS.   (OR) do 3 Front Squats (if mobility does not permit OHS)
2 sets at 70%
3 sets at 75-80%
3 sets at 80-85%
 

 

B) For Time: (15 Min Cap)
500m Row
50 Wallball 20/14
40 pull-ups
30 Thrusters 95/65
20 TTB
10 Burpees
50 Dubs
    *Movements/reps can be broken up as desired
 

C) Not For Time

75 situps, or 40 V-ups or 40 hollow rocks or 40 GHD’s

Bootcamp – Monday – 03/09/15

A) 5 RFT:

  • 10 KBS (53/35)
  • 5 KB Snatch Right
  • 5 KB Snatch Left
  • 10 SDHP (same bell)
  • 10 Goblet Squats (same bell)
  • 25 D/U (50 singles)

 

B) 400m Farmer’s Carry (70/53)

Penalty 5 burpees every time you drop!

WOD – Monday – 03/09/15

WOD – Monday – 03/09/15
A) 8×2 Push Press
Start at 65% and build to a 2RM
B) Back Squat:
6 @ 65%
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
C) 4 Rounds For Time: (12 Min Cap)
6 Ground to Overhead 135/95   (snatch or clean & jerk)
50m OH Plate Carry 45/25
200m Run

Bootcamp – Friday – 03/06/15

CHIPPER FRIDAY!!

10 Alt KB Snatch (5each arm)
20 Tire Jumps
30 Air Squats
40 Walking Lunges
50 Burpees
40 Walking Lunges
30 Air Squats
20 Tire Jumps
10 Alt KB Snatch (5each arm)
800m Run

WOD – Friday – 03/06/15

WOD – Friday – 03/06/15

A) 3 Rounds NOT For Time: (any order)

  • 2 Rope Climbs
  • 100m Sled Pull or push (Choose weight)
  • 4 Wall Climbs

 

B) 6 Rounds For Time:

  • 10 Wallball 20/14
  • 10 KB Swings 53/35
  • 10 Burpees

 

15.2 has been released. The OPEN in upon us. For those competitors that can’t make it to Friday Night Lights in Boynton or Squad, or to the Sunday Open gym to perform the Open WOD, you can pair up with somebody that is doing the Open during normal class times, but we can not guarantee you a judge. Good Luck!

 

No 6pm Class tonight!! FRIDAY NIGHT LIGHTS BEGIN!

Bootcamp – Thursday – 03/05/15

A) Burpee/Air Squat ladder

Twist on an old favorite. EMOM Couplet:

  • 10 Burpees/10 Air Squats
  • 9 burpees/9 Air Squats
  • 8 burpees/8 Air Squats
  • 7 burpees/7 Air Squats
  • 6 burpees/6 Air Squats
  • 5 burpees/5 Air Squats
  • 4 burpees/4 Air Squats
  • 3 burpees/3 Air Squats
  • 2 burpees/2 Air Squats

At the top of each min, perfom couplet.

 

B) For Time:
30-20-10:
KBS (35/25)
Abmat Sit Ups
Goblet Squats (same bell)

Cash out:

6 Wall Climbs (scale to 12 WTF)

WOD – Thursday – 03/05/15

WOD – Thursday – 03/05/15
A) AMRAP 6:
400m Run
15 Power Snatch 115/75
20 TTB
25 Box Jumps 24/20 – Games Std
30 Push-ups – Hand release
40 Double Unders
      Rest 3 Minutes (self time)
B) AMRAP 4: of Same Workout from A
      Rest 3 Minutes (self time)
C) Perform Entire Workout For Time

Bootcamp – Wednesday – 03/04/15

On a RUNNING CLOCK: 5 min AMRAP:

  • 15 Box Step Ups (24/20)
  • 100m Run

At 6 Minutes: 6 min AMRAP:

  • 15 SDHP (53/35)
  • 25 D/U attempts or 35 singles

At 13:30…  7 min AMRAP:

  • 15 WBS (20/14)
  • 20m Bear Crawl
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