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WOD – Friday – 07/10/15

WOD – Friday – 07/10/15
AMRAP 30:
400m Run
10 Pull-ups*
10 Squat Clean Thrusters 135/95 (Clusters)
10 Burpee Box Jump Overs 24/20
   *RX+ do 5 MU’s or 10 C2B’s

Bootcamp – Friday – 07/10/15

AMRAP 30:
400m Run
10 Pull-ups
10 DB Thrusters 40/25
10 Burpee Box Jump Overs 24/20

WOD – Thursday – 07/09/15

WOD – Thursday – 07/09/15

A) 4 x 400m Run - Every 3 Minutes
Score fastest and slowest time
B) EMOM 6: (alt)
1: 1-2 Box walk arounds - 20" box (if you can do 2, change directions)
2: 10-12 SDHP
C) 3 Rounds For Time:
10 Power Snatch 95/65
100m Single Arm Farmer Carry 70/53

Bootcamp – Thursday – 07/09/15

A) 4 x 400m Run - Every 3 Minutes
Score fastest and slowest time
B) EMOM 6: (alt)
1: 1-2 Box walk arounds - 20" box (if you can do 2, change directions)
2: 10-12 SDHP
C) 3 Rounds For Time:
10 DB Snatch 40/25
100m Single Arm Farmer Carry 70/53

WOD – Wednesday – 07/08/15

WOD – Wednesday – 07/08/15
A) 2 Rounds NOT For Time: – ANY ORDER
2 Rope Climbs
100m Sled push or pull
20 Mountain Climbers (get foot up outside of hand)
 
B) Back Squat
3 @ 70%, 3 @ 80%, 2 @ 90%, 10-12 @ 65%
 
C) AMRAP 6:
6 Hang POWER Cleans 115/75
8 TTB
10 Wallball 20/15
 
REST 3 Minutes
 
D) AMRAP 4:
4 Hang SQUAT Cleans 115/75
6 Burpee over bar

Bootcamp – 07/08/15

A) 2 Rounds NOT For Time: – ANY ORDER
2 Rope Climbs
100m Sled push or pull
20 Mountain Climbers (get foot up outside of hand)
B) EMOM 8:
Min 1: 10 Goblet Squats 53/35
Min 2: 8 Box Jumps 24/20
C) AMRAP 6:
6 Plate Ground To Overheads 45/25
8 TTB
10 Wallball 20/15
REST 3 Minutes
D) AMRAP 4:
2 Man Makers 40/25
6 Burpee over Abmat

WOD – Tuesday – 07/06/15

A) Bench Press
2 warm up sets, then 4 x 4 heavy
Do 6-8 Banded Pull-aparts (face level) between sets
B) AMRAP 15:
5 Push Press 115/75
7 Dips
9 HR Push-ups
40 Double Unders

Bootcamp – Tuesday – 07/06/15

Bootcamp – Tuesday – 07/06/15
A) DB Bench Press
5 sets of 8 reps
Do 6-8 Banded Pull-aparts (face level) between sets
B) AMRAP 15:
5 SB Press (alternate shoulders). RX+ do HSPU
7 Dips
9 HR Push-ups
40 Double Unders

Bootcamp – Monday – 07/06/15

A) EMOM 10 (alt)
1: 10 KB Deadlifts 70/53
2: 8-10 TTB or 10-12 Hollow Rocks or GHD Sit-ups
B) For Time:
5 Rounds of:
5 Box Jumps 24/20
9 KB Swings 53/35
12 Pull-ups
REST 4 MINS EXACTLY
Then 3 Rounds of:
20 OH Plate Lunges 45/25
100m Run

WOD – Monday – 07/06/15

WOD – Monday – 07/06/15
A) EMOM 10 (alt)
1: 5 Deadlifts @ 65%
2: 8-10 TTB or 10-12 Hollow Rocks or GHD Sit-ups
 
B) For Time:
5 Rounds of:
5 Power Cleans 135/95
9 KB Swings 53/35
12 Pull-ups
     REST 4 MINS EXACTLY
Then 3 Rounds of:
20 OH Plate Lunges 45/25
100m Run
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