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Bootcamp – Friday – 02/27/17

3 Rounds For Time:
200m Run
20 Walking Lunges
20 Calorie Row
20 Abmat Sit-ups
20 HR Push-ups
20 KB Swings 53/35
20/15 Calorie Bike

WOD – Friday – 02/24/17

Open WOD 17.1 (*Open athletes being judged, use 50/35)

10 alternating DB snatch 40/25*

15 burpee BJO 24/20″

20 snatch

15 burpee BJO

30 snatch

15 burpee BJO

40 snatch

15 burpee BJO

50 snatch

15 burpee BJO

WOD – Thursday – 02/23/17

Bring a Friend Thursday!

 

AMRAP 30:
Run 400m
21 Calorie Row
15 Calorie Bike
9 Power Cleans 135/95

 

 

Bootcamp – Thursday – 02/23/17

AMRAP 20:
12 Box Jumps 24/20 (show control at top)
12 Med-ball Cleans 20/14
12 Double Unders / 24 Singles
12 Pull-ups

WOD – Wednesday – 02/22/17

A. EMOM 12:
6-8 Deadlifts 225/155
6-8 Toes To Bar
B. AMRAP 12:
12 Shoulder-To-Overhead 115/75
12 Box Jump Overs 24/20
12 Calorie row
12 Pull-ups

Bootcamp – Wednesday – 02/22/17

A. 3 Sets Not For Time:
8-10 Toes To Bar
8-10 Dips
10 Walking Lunges
30-20-10
Wallballs 20/14
DB Snatch 40/25
Ab-Mat Sit-ups
     Run 400m after each Round

WOD – Tuesday – 02/21/17

For time, on a running clock:
5 Rounds of:
10 Power Cleans 135/95
10 Bar Facing Burpees
      -immediatley into
3 Rounds of:
Row 300m
12 HSPU
Bike 10 calories

Bootcamp – Tuesday – 02/21/17

5 Rounds For Time, with 1 minute rest between rounds:
500/400m Row
20 Air Squats
10 Pull-ups
100m Single-arm Farmers Carry 53/35. (50m Right / 50m Left)
       *Coaches, you can switch the order from top to bottom to accomodate rowers)

WOD – Monday – 02/20/17

A. Front Squat:
Build to a heavy single, then 1 @ 85%, then 1 @ 90% of heavy single
B. For Time
21-15-9
Snatch 115/75
Pull-ups
     (RX+ do squat snatch and c2b)

Bootcamp – Monday – 02/20/17

10 Rounds For Time:
5 Burpee Box Jump Overs 24/20
10 KB Swings 53/35
200m Run
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Today’s WOD

  • WOD – Friday – 02/24/17
    February 23, 2017 by
    Open WOD 17.1 (*Open athletes being judged, use 50/35) 10 alternating DB snatch 40/25* 15 burpee BJO 24/20″ 20 snatch 15 burpee BJO 30 snatch 15 burpee BJO 40 snatch...
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Bootcamp

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
Phone: (561) 702-4844