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Bootcamp – Monday – 01/30/17

A. EMOM 9: (alt)
14-18 Walking Lunges
10-12 Knees to Elbows OR Hanging Knee Raises
8-12 HR Push-ups
B. 4 Rounds For Time:
20 Jumping Squats
20 DB Snatch (switch arms every 5 reps)
200m Run
     (post time and load)

WOD – Friday – 01/27/17

A. EMOM x14 min: 2 Power cleans.
(Not TnG. Start light and build)
B. AMRAP 16:
80/70 Calorie bike (scale to 60/50)
60 Wallballs 20/14
40 Pull-ups
20 Squat cleans 135/95

Bootcamp – Friday – 01/27/17

For Time:
800m Run
21 Burpee Box Jump Overs
400m Run
15 Burpee Box Jump Overs
200m Run
9 Burpee Box Jump Overs
100 Double Unders or 200 Singles

WOD – Thursday – 01/26/17

Teams of 2:
20 RFT: (10 each)
Assault Bike 10/8 calories
8 Burpees
     switching working partner each round
immediately into…
8 Rounds (4 each)
Run 200m
15 KB swings 53/35

Bootcamp – Thursday – 01/26/17

Teams of 2:
100 CAL Row (break as needed)
75 Wall Balls w/ partner plank hold on elbows
50ft Bear crawl (each partner)
50ft walking overhead lunge 45/35 (each partner must complete a set one at a time)
50ft Bear crawl (each partner)
75 Wall Balls w/ partner plank hold on elbows
100 CAL ROW (break as needed)
If odd number, do a team of 3.
Same reps. 2 partners hold while 1 works on Wallball
All 3 partners must lunge and bear crawl separately

WOD – Wednesday – 01/25/17

A. Build to heavy complex:
1 Clean + 4 Front squat + 4 Shoulder 2 overhead
B. 5 RFT
9 Power snatch 95/65
15 Wallballs 20/14
21 Double Unders

Bootcamp – Wednesday – 01/25/17

A. 3 Sets. Around The World – Shoulder Circles
10 reps each direction. Use bumber plates. 35/25-ish
https://www.youtube.com/watch?v=KCSSsj5Cv3A
    Rest 1 minute between sets
B. 15-12-9
DB Thrusters
Toes-To-Bar
      Post time and load
C. For Time:
800m Run
50 KB Swings
     Post time and load

WOD – Tuesday – 01/24/17

For Time:
400m Run
21 Deadlifts 205/135
400m Run
15 Deadlifts 225/155
400m Run
9 Deadlifts 245/175
– immediately into…
Row 750m
20 Power cleans 135/95

Bootcamp – Tuesday – 01/24/17

AMRAP 22:
200m Run
12 Box Jump Overs
12 DB Snatch
12 Burpee Over Abmat
12 DB Goblet Squats (use same DB as snatch)

WOD – Monday – 01/23/17

For Time:
30 Calorie Assault Bike
25 Pull-ups
20 Shoulder 2 Overhead 115/75
15 Box Jumps 24/20
10 Thrusters 115/75
      (RX+ do 135/95 and C2B)
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Today’s WOD

  • WOD – Friday – 02/24/17
    February 23, 2017 by
    Open WOD 17.1 (*Open athletes being judged, use 50/35) 10 alternating DB snatch 40/25* 15 burpee BJO 24/20″ 20 snatch 15 burpee BJO 30 snatch 15 burpee BJO 40 snatch...
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Bootcamp

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
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