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WOD – Monday – 06/29/15

WOD – Monday – 06/29/15
A) Thrusters
6 x 3 Increasing – From floor or rack – Post 3 rep-max
B1) From 0:00-7:00, AMRAP of:
8 Thrusters 95/65
8 TTB
    REST 1 MIN.
B2) From 8:00-15:00, AMRAP of:
10 KB Swings 53/35 – Overhead
10 Box Step Up 24/20 – full extension on top of box
    (Score B1 & B2 separately)

WOD – Friday – 06/26/15

WOD – Friday – 06/26/15
A) Clean & Jerk Complex:
1 Clean + 1 Front Squat + 1 Jerk
15 Mins to build to a heavy set
B) Front Squat
3 x 2. Build quickly to a heavy Double
C) AMRAP 8:
12 Wallballs 20/14
2 Wallclimb
10 TTB

Bootcamp – Friday – 06/26/15

A) Gymnasty Time:
Forward Rolls
HS Holds (face wall if needed)
Cart Wheels
B) AMRAP 5:
10 Goblet Squats 53/35
10 Push-ups (hand release)
C) AMRAP 8:
12 Wallballs 20/14
2 Wallclimb
10 TTB

WOD – Thursday – 06/25/15

WOD – Thursday – 06/25/15
A) Bench Press
5 x 5 – increasing
 
B) 2 Rounds For Time:
20 HR Push-ups (NO SNAKING)
75 Dubs (150 Singles)
50m OH Plate Walking Lunges 45/25
800m Run
     REST 3 MINS BTWN ROUNDS

Bootcamp – Thursday – 06/25/15

Bootcamp – Thursday – 06/25/15
A) DB Bench Press
3 x 8 (3 sets of 8 reps)
Do 45 second plank hold between sets
B) 2 Rounds For Time:
20 HR Push-ups (NO SNAKING)
50 Dubs (100 Singles)
50m OH Plate Walking Lunges 25/10
800m Run
    REST 3 MINS BTWN ROUNDS

WOD – Wednesday – 06/24/15

WOD – Wednesday – 06/24/15
A) 2 Rounds NOT For time
4 Turkish Gett-ups
20 hollow Rocks
10 Good Mornings 45/35 (use a 4 second negative….one thousand 1, one thousand 2…..)
B) Deadlifts
8-8-6-6-4-4-2
Do NOT max out. Do NOT post load. Start at 50% and Finish no more than 90%
C) For Time
BUY IN: 400m Run
Then 4 Rounds of:
16 KB Swings 53/35 (American Swings)
8 Burpee Box Jump Overs 24/20

Bootcamp – Wednesday – 06/24/15

A) 2 Rounds NOT For time
4 Turkish Gett-ups
20 hollow Rocks
12 Supermans
B) 3 Rounds For Time:
10 SDHP 53/35
15 Sit-ups
200m Run
C) For Time
BUY IN: 400m Run
Then 4 Rounds of:
16 KB Swings 53/35 (American Swings)
8 Burpee Box Jump Overs 24/20

Bootcamp – Tuesday – 06/23/15

A) EMOM 9:
Min 1: 8-10 TTB
Min 2: 30 Seconds of Double Unders or Attempts
Min 3: 8-15 Push-ups
B) 3 Rounds For Time:
21 Pull-ups
15 DB Push Press 40/25
9 Mule Kicks

WOD – Tuesday – 06/23/15

WOD – Tuesday – 06/23/15
A) Shoulder Press
5 x 3. Increasing weight. Do NOT post load
NO DIP DRIVE
B) 3 Rounds For Time:
21 pull-ups
15 Push Press 115/85
9 Squat Snatch 115/85
RX+ Version:
21 C2B pull-ups
15 HSPU
9 Squat Snatch 135/95

Bootcamp – Monday – 06/22/15

A) 4 Rounds NOT For Time.
1-2 Rope Climbs
10 DB Snatch (5/5)
8 Pistols (alt) or 16 Jumping Squats
Stagger starting point as needed for ropes
B) AMRAP 10:
15 Medball Cleans 20/14
7 Burpees over Abmat
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Today’s WOD

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