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WOD – Tuesday – 08/30/16

A. Snatch practice. (Snatch from power position + snatch from floor)
Build to Moderately heavy complex.
-OR-
Techinical Development: Do 1 set at light weight EMOM for 12 mins.
B) For time:
40 calorie Row
40 Burpees
40 Russian KB Swings 70/53
400m Run

Bootcamp – Tuesday – 08/30/16

A) 3 Rounds NOT For Time:
100m Farmer Carry
2 Wall Climbs OR 4 Walk The Floors
25 Mountain Climbers
B) 3 Rounds For Time:
10 Burpees Box Jump Overs 24/20
15 Ground To Overhead w/ Bumper Plate 45/35
400m Run

Bootcamp – Monday – 08/29/16

AMRAP 20:
12 Jumping squats
12 Knees To Elbows
20 Double Unders (scale to 40 singles)
12 Push-ups
12/10 Calorie Row

WOD – Monday – 08/29/16

A. Power clean. Build to a heavy single.
B) 4 RFT (24 min time cap)
12 Power cleans 185/125
18 Box jumps
24 Wallball shots

WOD – Friday – 08/26/16

For Time:
Teams of 2:
100 Squat cleans for time 155/105
— switch every rep
every 3:00 including 0:00 both partners must do 6 pullups + 4 HSPU (4 WTF)
RX+
For Time:
Teams of 2:
100 squat clean for time; 225/155
— switch every rep
every 3:00 including 0:00 both partners must do 2 muscle ups + 4 HSPU

Bootcamp – Friday – 08/26/16

A) EMOM 10: (alt)
2 Turkish get-ups
:30 of Double under practice (you must attempt)
B) AMRAP 16:
10 DB Thrusters
30 Lateral Abmat Hops
15/12 Calorie Row

Bootcamp – Thursday – 08/25/16

6 Rounds For Time:
10 Goblet Squats 53/50
10 Burpees over Abmat (2 feet take off & landing)
10 Abmat Sit-ups
2 Rope planks

WOD – Thursday – 08/25/16

For Time:
50 calorie row
run 800m
– rest 4 min
40 calorie row
run 600m
– rest 4 min
30 calorie row
run 400m

WOD – Wednesday – 08/24/16

A) AMRAP 10:
2 Front squat 185/125
4 t2b
– rest 3 min
B) EMOM 8: (Alt)
I. 7 shoulder 2 overhead 135/95
II. Run 100m
– rest 3 min
C) AMRAP 6:
10 Power cleans 135/95
10 Burpee over the bar

Bootcamp – Wednesday – 08/24/16

3 Rounds For Time:
400m Run*
20 Alt DB Snatch
30 Box Jump Overs 24/20
*RX+ run 800m (instead of 400m)
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Today’s WOD

Bootcamp

Boynton Beach Location

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

West Palm Beach Location

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