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WOD – Wednesday – 06/22/16

A. Paused front squat. 2×2@60%, 1×2@70%, 1×2@80%. Then work to a heavy double
B. Front squat (no pause). 2 sets x 5 reps @75% of today’s heavy double
C) For Time:
(RX+) 5-4-3-2-1:
Power clean and push jerk 185/125
Box jumps 30/24
Muscle ups
(RX) 5-4-3-2-1:
Power clean and push jerk 155/105
Box jumps 30/24
**10 pullups after each round

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Bootcamp – Wednesday – 06/22/16

A) EMOM 12:
:30 Double Under (practice)
:30 Dips (use bands or place feet on floor to scale)
:30 Bar Hang
B) 4 Rounds For Time”
21 Wallballs 20/14
15 Lateral Abmat hops
9 Burpees
100m Farmers Carry 53/35-ish (use kettlebells or dumbells)

WOD – Tuesday – 06/21/16

A. 3 Sets:
Dumbell Bench Press x 12-15 reps. Rest 90 seconds
B) For Time: 12-10-8-6-4-2
Hang power snatch 95/65
Burpee over the bar
– rest as needed
C) 3 sets:
C1. Banded tricep extension x10-15 reps
C2. Band pull apart x10-15 reps

Bootcamp – Tuesday – 06/21/16

A) 2 Rounds NOT For Time:
3 Rope Planks
20 Hollow Rocks
5 Burpee Broad Jumps
B) AMRAP 15:
2 Wall Climbs (scale to 4 WTF’s)
12 Alternating Jumping Lunges
12 Kettlebell Swings 53/35 – Russian Swings
12 AbMat Sit-ups

WOD – Monday – 06/20/16

3 sets:
A1. Close-grip Upright row x 10 reps. Rest 30 sec (with barbell)
A2. Goodmorning x10 reps. Rest 30 sec
A3. Abmat situp x10-30 reps. (as fast as possible). Rest 90 sec
B) 4 Rounds For Time:
9 Deadlifts 155/105
Run100m
7 Hang power cleans
Run100m
5 Shoulder 2 overhead
    – rest 1 min after each round

Bootcamp – Monday – 06/20/16

A) Shuttle Sprints: 5 Sets
10 reps x 10m shuttle sprints. 1-hand touch on the ground.
Rest 1 Minute between sets (1 minute after last person is done)
      Do not post score, but treat this like a race.
B) 14-12-10-8-6-4-2
Pullups
DB Box Step ups. 24/20″. Choose weight.
     Do 100m SB Carry after each round

WOD – Friday – 06/17/16

A) Clean Complex:
1 Squat clean + 3 Front squats + 1 Squat clean. Build to a heavy complex. Does NOT need to be touch and go.
(You have 45 seconds to complete the complex once the bar leaves the floor.)
B) AMRAP 9:
9 Power snatches 95/65
12 Box facing burpee box jumps 30/24

Bootcamp – Friday – 06/17/16

A) 3 Rounds NOT For Time:
12 Walking Lunges
25m Bear Crawl
12 Jumping Pull-ups
B) 21-15-9-6
Jumping Squats
Ring Rows / Burpees (alternate rounds)
    100m OH Plate Carry after each round 45/25

Bootcamp – Thursday – 06/16/16

A) EMOM 12: (alt)
10 Cal Row
2 Rope Planks
12 Hollow Rocks
B) AMRAP 18:
8 TTB
8 Box Jumps 24/20
8 SDHP 53/35
200m Run

WOD – Thursday – 06/16/16

A. 3 Sets: 1 wall walk + 10-45 sec hold. (If unable to wall walk, may sub 3 WTF + 10-45 sec high plank hold.)
B. 70 hallow rocks
C. EMOM 8:
Single arm high plank hold x10-30 sec; switching hands each minute
https://www.youtube.com/watch?v=DZsSzbr1RXU&feature=youtu.be
B) AMRAP 18:
Teams of 2
20 wallball
15 calorie row
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Today’s WOD

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