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WOD – Friday – 01/29/16

WOD – Friday – 01/29/16
OPEN PREP
todays workout is written exactly how we would tackle (prepare for) one of the Open workouts…
A. Power clean + push jerk. Build to a moderate single
B. 3 rounds NOT For Time: (work at 75% capactity)
3 TnG clean and jerk (Use same working weight for part C)
3 TTB
Sprint 50m
– walk back slowly from 50m sprint (as your rest between rounds). This is warm-up for Part C.
C) 7 Min Ladder…. (Open WOD 13.4)
3-6-9-12 etc..
Clean and Jerk 135/95
TTB

Bootcamp – Friday – 01/29/16

2 Rounds For Time
800m Run
30 DB Snatch 40/25
30 Abmat Sit-ups
5 Rope Planks (any time during WOD)
30 Air Squats
5 Wall Climbs (Scale to 8 wtf’s)

WOD – Thursday – 01/28/16

WOD – Thursday – 01/28/16
Lurong Living – Week 2 Challenge WOD: (Power Ball)
AMRAP 13:
10 Power Cleans
20 Wallball
30 Double Unders
    RX = 135/95 and 20/14# ball to 10′ target
    Scaled = 95/65 20/14 to 9′ target, and 30 singles
    Beginner 65/45 and Medball cleans instead of wallball – 20/14 and 30 singles
General Class WOD:
21-15-9
Burpee Box Jump Overs 24/20
DB Snatch 40/25
    Run 400m after each Round
NOTE: you are welcome to do the lurong wod, but keep in mind we are doing clean & Jerks tomorrow.

Bootcamp – Thursday – 01/28/16

B) For Time:
30-20-10
KB swings; 53/35
goblet squats
HR pushups

WOD – Wednesday – 01/27/16

WOD – Wednesday – 01/27/16
A) EMOM 14: (alt)
4 Shoulder to Overhead. Building if possible. Should be MODERATE
30 dubs / 60 singles + 2-3 WTF
B) For Time:
50-30-10
KB swings; 53/35
goblet squats
HR pushups

Bootcamp – Wednesday – 01/27/16

5 Rounds For Time:
15 Wallballs 20/14
10 Burpees
5 Box Jump overs 24/20
100m Run

Bootcamp – Tuesday – 01/26/16

A) 3 Rounds NOT For Time
8 Tire Flips (grab a partner….or 2)
20 Walking Lunges
15 hollow Rocks
B) 3 Rounds FOR Time:
5 Man Makers 40/25
30 Double Unders (or 60 Singles)
100m Farmers Carry 40/25
20 Abmat Sit-ups

WOD – Tuesday – 01/26/16

WOD – Tuesday – 01/26/16
A) For Time:
21-15-9
Front squat; 135/95. RX+ 155/115
HSPU
Hang power clean
   – Rest as needed. (coaches’ discretion)
B) EMOM 16: (alternating)
15-20 Wallballs
7-12 TTB
      (half of the class will start on WB and half will start on TTB). No score for this.

WOD – Monday – 01/25/16

WOD – Monday – 01/25/16
A. EMOM 14: (Alt)
4 power snatch @ 65%+. Building if possible
10 bar facing burpees (Burpee over Bar if too crowded)
B) 3RFT:
15 Power snatch 95/65 (should be significantly light than part A)
200m Run
15 SDLHP 95/65
15 Box jumps 24/20

Bootcamp – Monday – 01/25/16

A) EMOM 12: (alternating)
8-10 Box Jumps
8-10 Ring Rows or Pull-ups
B) 3RFT:
20 KB Swings 53/35
200m Run
15 HR Push-ups
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844