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WOD – Friday – 08/28/15

WOD – Friday – 08/28/15
A) Squat Clean
12 Minutes to build to a heavy Single
B) 10 Rounds For Time:
7 TTB
3 Squat Cleans 165/115
      RX+ Do 185/125

Bootcamp – Friday – 08/28/15

For Time:
40 KB Swings 53/35
35 Wallballs 24/20
30 Lateral hops over Abmat (2-feet take off and 2-feet land)
25 TTB
800m Run OR 1,000m Row
25 TTB
30 Lateral hops over Abmat (2-feet take off and 2-feet land)
35 Wallballs 24/20
40 KB Swings 53/35
      Perform 7 Burpees between each movement
      (Ex: 40 KBS, 7 burpees, 35 WB, 7 burpees, 30 hops, 7 burpees)

Bootcamp – 08/27/15

A) EMOM 9:
Min 1: 40 second plank hold
Min 2: 15-20 Hollow rocks
Min 3: 30 second Squat hold
B) For Time
Buy in with 25 Push-ups, then
21-15-9 of the following:
– Box Jumps 24/20
– Burpees
       Do 25 Double Unders or 50 Singles after the 21 & 15 round

WOD – Thursday – 08/27/15

WOD – Thursday – 08/27/15
A) 3 Rounds NOT for time;
1-2 rope climbs
4-6 hspu; add deficit if easy; can scale to :20 sec HS hold
1 arm Overhead KB walk right hand 50m
1 arm Overhead KB walk left hand 50m
(Keep KB light if any mobility issues)
B) 3 Sets For Time
row 1k
– rest 5 min bet sets – self time

WOD – Wednesday – 08/26/15

WOD – Wednesday – 08/26/15
A) AMRAP 25:
400m Run
10 Hang Power Snatch 75/55
10 Pull-ups
10 Wallballs 20/14

Bootcamp – Wednesday – 08/26/15

A) AMRAP 25:
400m Run
10 DB Snatch 40/25 (total reps)
10 Pull-ups
10 OH Walking Lunges 45/25 (total steps)

WOD – Tuesday – 08/25/15

WOD – Tuesday – 08/25/15
Perform 4 sets of the following: (rotating between A1 & A2)
A1) Push Press x 4 reps – increase load
A2) 50m Farmers Carry – Heavy but unbroken
          Rest 2 Minutes between sets
 
B) For Time:
50 KB Swings 53/35 – Russian Swing
50 Burpees
50 KB Swings 53/35 – Russian Swing
– every 2:00 (including 0:00) must do 5 S2O 135/95

Bootcamp – Tuesday – 08/25/15

A) 3 Rounds NOT For time
7 HS Push ups OR 30 Sec HS Hold or 2 Box Walk arounds
8 Broad Jumps
9 Ring Rows*
    * 1 second pause at the top. Not a race. full extension. keep plank.
B) AMRAP 15:
200m Run
9 Box Jumps 24/20
100m OH Plate Carry 45/25
9 TTB

Bootcamp – Monday – 08/24/15

A) EMOM 8:
Min 1: 10 Goblet Squats 53/35
Min 2: 20 Double Unders or 40 SIngles
 
B) 8 Min Ladder:
3-6-9-12-15-etc…
DB Hang Cleans
Perform 4 Burpees between each round
 
    REST 8 MINS.
 
C) 8 Min Ladder:
2-4-6-8-10-etc…
KB Swings 53/35
Push-ups (Hand release)

WOD – Monday – 08/24/15

WOD – Monday – 08/24/15
A) Back Squat
6 – 4 – 4 – 2 – (2) (last set of 2 should be HEAVY)
 
B) 8 Min Ladder:
3-6-9-12-15-etc…
Hang Power Cleans 115/75
Perform 25 Double unders between each set. (scale to 50 Singles)
 
     REST 8 MINS.
 
C) 8 Min Ladder:
2-4-6-8-10-etc…
Front Squats 115/75
Ambat Situps
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Today’s WOD

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