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WOD – Friday – 06/12/15

WOD – Friday – 06/12/15
Max Out Friday
A) 20 Mins to find max snatch
B) 9-7-5
Thrusters 155/105
wallclimbs
C) For Time:
Row 1k
(this does not have to be done as a group)

 

Scale Option for B

15-12-9

Thrusters (chose weight)

Walk The Floors

Bootcamp – Friday – 06/12/15

Chipper Friday
100m OH Plate Carry 35/25
50 Walking Lunges
50m Bear Crawl
25 Med Ball Raises (touch floor / touch sky) 20/14
25 Abmat Sit-ups
50m Bear Crawl
50 Walking Lunges
100m OH Plate Carry 35/25
400m Sand Bag Carry 45/35

Bootcamp – 06/11/15

Endurance Day! Hybrid Benchmark…

‘Eva Meets Kelly’
    2 Rounds of:
800m Run
30 KB Swings 70/53
30 Pull-ups
    Then, 2 Rounds of:
400m Run
30 Box Jumps 24/20
30 Walballs 20/14

WOD – Thursday – 06/11/15

WOD – Thursday – 06/11/15

Endurance Day! Hybrid Benchmark…

‘Eva Meets Kelly’
    2 Rounds of:
800m Run
30 KB Swings 70/53
30 Pull-ups
    Then, 2 Rounds of:
400m Run
30 Box Jumps 24/20
30 Walballs 20/14

WOD – Wednesday – 06/10/15

WOD – Wednesday – 06/10/15
A) Bench Press
4 x 10. Increasing.
perform 20 Double unders or attempts bwtn rounds
B) AMRAP 20:
20 Power Cleans 135/95
20 STO 135/95
20 Burpees over bar
200m Run

Bootcamp – Wednesday – 06/10/15

A) 2 Rounds NOT For Time
5 Man Makers
15 Abmat Sit-ups
15 Supermans
1 Wallclimb
B) AMRAP 20:
20 SDHP’s 53/35
10 HSPU or 20 DB Push Press*
20 Burpees over Abmat
200m Run
*if hspu need to be scaled, do db press

WOD – Tuesday – 06/09/15

WOD – Tuesday – 06/09/15
A) 2 Rounds NOT For Time
1 Rope Climb (scale to two down/up planks)
20 Double Unders or attempts
4 Turkish Gett-ups
15 OH Squats 45/35
B) Overhead Squats
4 x 5 – increasing. Start moderate. from rack
C) 4 Rounds for Time:
10 Burpee Box Jumps 24/20
15 Overhead Squats 75/55
200 Meter Run
RX+ do 30/24 & 115/85

Bootcamp – Tuesday – 06/09/15

A) 2 Rounds NOT For Time
1 Rope Climb (scale to two down/up planks)
20 Double Unders or attempts
4 Turkish Gett-ups
15 OH Squats w/ pvc
B) 2 Rounds For Time:
25 Mountain Climbers
25 Sit-ups
25 Jumping Squats
C) 4 Rounds for Time:
10 Burpee Box Jumps 24/20
20 OH Plate Walking Lunges 35/25
200 Meter Run

Bootcamp – Monday – 06/08/15

A) EMOM 9:
Min 1: 8-12 Ring rows
Min 2: 15-20 Hollow Rocks
Min 3: 45 Second Plank hold
B) 2 Rounds For Time:
400m Run
20 HR Push-ups
C) 21-15-9
KB Swings 53/35
Pull-ups

WOD – Monday – 06/08/15

WOD – Monday – 06/08/15
A) EMOM 9:
Min 1: 10-12 Ring rows
Min 2: 15-20 Hollow Rocks
Min 3: 45 Second Plank hold
B) Snatch Grip Deadlifts
10, 8, 8, 6, 4. Increase weight each set
     Do 10 HR Push-ups between sets
C) 21-15-9
Deadlift 225/155
Pull-ups
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