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WOD – Friday – 07/22/16

A. 5 sets. Bench press x10 reps
– Perform 20 step ups onto a box betwen sets. You choose height. May hold DBs in hand as loading
B) For TIme:
30 squat clean thrusters;135/95
Row 30 calories

WOD – Thursday – 07/21/16

AMRAP 26:
21 KB swings 53/35
Run 100m
15 Box jumps 24/20
run 100m
9 OHS 95/65 You may scale to BS or use a PVC pipe for OHS
Run 100m
** every 5 minutes, rest for 2:00, then pick up where you left off
***5:00-7:00, 12:00-14:00, 19:00-21:00

Bootcamp – Thursday – 07/21/16

2 RFT
run 800m
run 400m w/ a sandbag
run 200m w/ a medball; 20/14
100m farmers carry w/ Dumbells 45/25

WOD – Wednesday – 07/20/16

A. Build to heavy complex. 1 Power Clean + 2 Front Squats + 1 Squat Clean
B) AMRAP 14:
20 s2o 135/95
20 power cleans
20 pushups
20 pullups
RX+
AMRAP 14
20 s2o 185/125
20 power clean
20 HSPU
20 c2b pullups

Bootcamp – Wednesday – 07/20/16

EMOM 12: (Alternating)
2-3 Man Makers
2-3 Wall Climbs (or 4-6 WTF’s)
7-10 Pull-ups OR Ring Rows
     (Coaches: stagger starting postion of athletes if needed)
B) 2 Rounds For Time:
40 Kettlebell Swings 53/35
40 Alt Lunges
400m Run

WOD – Tuesday – 07/19/16

warmup
4 sets NFT
3-5 strict pullups. Use band if needed but must remain strict
8-10 birddog’s
20 Hollow rocks
https://www.youtube.com/watch?v=qVVcQxYAQCYstart @1 min mark
A. Back squat: 5, 5, 4, 4, 3, 3. Building. Begin @roughly 75%
B) For time: (all one score)
3 rounds of..
50 dubs/100 singles
20 wallballs 20/14
    then.. no rest
3 RFT
row 500m
10 power snatch 115/85. If you cannot do 5+ reps @ this weight unbroken, scale down

Bootcamp – Tuesday – 07/19/16

For Time (On a continuous clock)
Buy In:
800m Run
    then…
5 RFT:
8 Burpees
12 Abmat Sit-ups
16 Air Squats
    then…
Cash out:
30 DB Snatches 40/25

Bootcamp – Monday – 07/18/16

A) NOT For Time:
10-8-6-4-2
HR Push-ups
Knees to Chest
B) AMRAP 16:
12 Wallball 20/14
12 Russian Twists (feet off the floor)
20 Double Unders (scale to 40 single jumps)
100m Run

WOD – Monday – 07/18/16

warmup
HS walk practice OR kicking up to HS on wall OR 5-10 box walk arounds in pike position. take 5 min with this
A. push press @32×1; 6-5-4. Building from last week. Rest 2 min
B) 5 sets. One set every 4:00
:90 sec amrap
sprint 100m
12 thrusters 75/55
AMRAP burpees
–score is total number of burpees (Please control bar to the ground…Do NOT Drop bar)

WOD – Friday – 07/15/16

A. 5 sets: Bench Press x10 reps. Increasing.
– Perform 20 DB walking lunges between sets.
B) BENCHMARK WOD: ‘RANDY’
75 Power snatches for time 75/55

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West Palm Beach, FL 33401
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