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WOD – Friday – 08/19/16

For Time:
30 power clean; 155/105 RX+ 225/155
30 bar facing burpee
30 calorie row

Bootcamp – Friday – 08/19/16

3 Rounds For Time:
9-6-3
DB thrusters
pull-ups
burpees
        Rest 1 minute between rounds
(9 thrusters, 9 pullups, 9 burpees. 6 thrusters 6 pullups, 6 burpees. 3-3-3. Rest. Repeat x 2)

WOD – Thursday – 08/18/16

10 rounds for time. With a partner; each partner does 5 rounds (alternating)
9-6-3
power snatch; 75/55
bar facing burpees
   once all 10 rounds are complete; 1k row; switching every 250m

Bootcamp – Thursday – 08/18/16

A) For Time: 15-12-9 reps of:
Box Jump Overs 24/20
KB Swings
Rest 5 Minutes
B) For Time: 15-12-9 reps of:
Wallballs 20/14#
Mountain Climbers (right + left = 1 rep)
     Perform 30 Double unders or 60 singles after each round

WOD – Wednesday – 08/17/16

A. Front squat. Build to a heavy single
B) For Time:
12-10-8-6-4-2
Squat clean 155/105
Pullups
OR (RX+ option)
For Time:
9-6-3
Squat clean 205/155
Muscle up

Bootcamp – Wednesday – 08/17/16

A) 2 Rounds For Time:
400m Run
15 Knees To Elbows
B) ‘Death By’ 10 meter suicide sprint.
At the top of each minute you will run an additional 10m sprint, starting with 1 x 10m on the first minute.
You’ll see how high you can go until you fall off the clock
(Ex: 0:00 x 10m, 1:00 x 20m, 2:00 x 30m, etc….)

WOD – Tuesday – 08/16/16

A. Snatch practice. 10 Minutes.
Snatch from ‘Power Position’ + Snatch from ‘Mid Thigh’.
B. 3 Rounds For Time:
Run 400m
3 Power snatch 135/95 (RX+185/125)
Row 12 calories
– rest 2:00 bet rounds

Bootcamp – Tuesday – 08/16/16

A) EMOM x 10
ODD: 10 Reverse DB Lunges
EVEN: 20 ABMAT sit ups
     rest 5 min
B) EMOM x 10
ODD: 10 DB Front Squats
EVEN: 20 kB RDLs
     rest 5 min
C) 100 jumping squats for Time

 

Coaches, help athletes to scale reps and load accordingly.

WOD – Monday – 08/15/16

A. 5 Sets:
Deadlift x 3-5 reps. All sets moderately heavy
— Peform 6-12 t2b or leg raises, between sets.
6 RFT
3 Power cleans 135/95 (RX+185/125)
6 Shoulder to Overhead

Bootcamp – Monday – 08/15/16

A) AMRAP 20:
5 DB Strict Press + 10 DB Push Press
15 Calorie Row
B) Accumulate 3:00 in a Plank
(on forearms)
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Today’s WOD

Bootcamp

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
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