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WOD – Thursday – 03/31/16

WOD – Thursday – 03/31/16
Endurance Day Thursday….. Looking to add your score to the leaderboard??
A) For Time;
1 Mile Run
– rest as needed
B) For Time:
2k Row

Bootcamp – Thursday – 03/31/16

A) 20-15-10-5
Pull-ups
DB Push Press
Alt Jumping Lunges (each leg)
Abmat Sit-ups
B) 2 Sets: Plank Hold
1 Min Front
1 Min Left Side
1 Min Right Side
   Rest 1 minute between sets

WOD – Wednesday – 03/30/16

WOD – Wednesday – 03/30/16
A) Clean + Hang Clean + Split Jerk
Build to heavy complex
B) 3 sets:
AMRAP 4:
50m run
1 power clean 185/125 RX+ Do 205/135
50m run
2 power clean
50m run
3 power clean
etc….
– rest 2 minutes between sets. RESTART the ladder each Set.
NOTE: You are challenged to do RX+ if able. Don’t worry about white board.

Bootcamp – Wednesday – 03/30/16

10 Rounds For Time:
10 Wallballs 20/14
8 SDHP’s 70/53
6 Burpees
   Cash out with 500m Row

WOD – Tuesday – 03/29/16

A. 4 sets; bench press @32×1 x 6-8 reps
(Start at 50-60%)
B) 6 rounds; every 3:30
run 400m*
12 t2b
– score is your SLOWEST round
    *For those unable to stay on clock, scale to 300m Run

Bootcamp – Tuesday – 03/29/16

A) 3 Rounds NOT For Time:
8-12 Ring Rows
100m Farmers Carry – Heavy
20 Air Squats
B) 3 Rounds For Time
18 Box Jump Overs 24/20
4 Wall Climbs (or 10 Walk The Floors)
400m Run

WOD – Monday – 03/28/16

WOD – Monday – 03/28/16
A) Every 2 Minutes x 6 Sets:
2 Hang Snatch (challenge the load, but there should NOT be misses)
B) AMRAP 10
9 power snatch 115/75
9 box jump 24/20
12 power snatch
12 box jump
15 power snatch
15 box jump
EXTRA CREDIT: For those who want a little extra work. (This will not be done with the class)
6×3 Snatch Balance. Keep it light and fast

Bootcamp – Monday – 03/28/16

A) AMRAP 8:
10 DB Snatch 40/25
25 Double Unders (scale to 50 Singles)
10 HR Push-ups
  – REST 5 Mins
B) AMRAP 8:
10 TTB
10 KB Swings 53/35 (Russian)
100m Sprint

Bootcamp – Friday – 03/25/16

For Time:
21-18-15-12-9-6-3
Wallballs 20/14
Burpee over Abmat

WOD – Friday – 03/25/16

WOD – Friday – 03/25/16
Open WOD 16.5
For Time:
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing burpees*
*Class can do burpee over bar if large class to save space
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Today’s WOD

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Phone: (561) 702-4844

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Boynton Beach, FL 33426
Phone: (561) 702-4844

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West Palm Beach, FL 33401
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