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WOD – Wednesday – 05/18/16

A. 3 Sets:
10-12 Bent-over barbell rows @1113 tempo
B) On a running clock..
B1) 3 Rounds For Time of:
9 TTB
15 DL 155/105
9 HSPU
@12:00 minutes: B2) For Time:
50 burpees
50 abmat situps
50 calorie row
 **Score B1 & B2 separately
(If B1 is not finished in 12 minutes, then the score would be number of reps completed.)

Bootcamp – Wednesday – 05/18/16

A) 2 Rounds NOT For Time:
8-12 Toes To Bar
2-3 Rope Planks
15 Supermans
B) 5 Rounds For Time:
16 KB Deadlifts 70/53
16 Alt. Standing Lunges
8 Burpees

WOD – Tuesday – 05/17/16

5 Sets: Rotate between A1 & A2
A1. Backsquat x3 reps; 80-85%; should be continuing to build load from last Tuesday; rest 1 min
A2. Box jump x3 reps; should be high, but NOT MAXIMAL; rest 2 min
          Do Not post results
B) 5 RFT: (24 Minute Time Cap)
200m Row
100m Run
5 TnG squat cleans; 135/95*
    *Scale weight accordingly to allow 5 touch-n-go squat cleans
           – rest 2 min bet rounds

Bootcamp – Tuesday – 05/17/16

A) EMOM 15: (alt)
12 Hollow Rocks
10 DB Press – choose weight – challenge yourself
10 Ring Rows
B) 3 Rounds For Time:
12-9-6
Box Jumps 24/20
Kettlebell Swings – Russian Swing 53/35
    Note: you will do 81 reps of each movement

WOD – Monday – 05/16/16

A) EMOM 10: Snatch x 3 reps
Drop each rep and reset. Use same weight for all lifts. Use 65-75% of max.
B) For Time:
Buy in with 400m Run
then..
3 RFT
20 pullups
20 STO*
 *Increased load each round
     Guys: 95, 115, 135
     Ladies: 65, 75, 95
         then…
Cash out with 400m Run

Bootcamp – Monday – 05/16/16

A) 2 Rounds Not For Time:
2 Wall Climbs (scale to 4 Walk The Floors)
12 Push-ups (hand release)
22 Air Squats
B) 3 Rounds For Time:
30 Wallballs 20/14
30 Abmat Sit-ups (sit up to 90….This is NOT a crunch)
400m Run

BEACH WOD Saturday May 14th

BEACH WOD Saturday May 14th

The gym will be closed on Saturday as we head to the beach for some fun in the sun. We will  meet at 8:45 at the south end of Delray Beach at A1A and Casurina. See you there!

BEACH WOD Saturday!

BEACH WOD Saturday!

A reminder that the gym will be closed today. Please join us at 8:45 at Delray Beach (south end of Delray Beach on A1A at Casurina).

WOD – Friday – 05/13/16

WOD – Friday – 05/13/16

A reminder that we are having a Beach WOD on Saturday at 8:45 at the south end of Delray Beach…by the volleyball courts. The gym will be closed!!! Everybody must come to the beach. Mandatory.

A) Backsquat.
Build to a heavy set of 4 reps. Goal….hit last weeks triple weight for 4!!
B) 5 RFT
5 Squat clean thruster. 135/95 RX+155/105
50m Run
10 pullups (RX+ do C2B)
50m Run

Bootcamp – Friday – 05/13/16

Happy Friday the 13th to ya!

A) EMOM 9: (alternating)
9 TTB
9 Dips
2 Turkish Getups – (stay light enough to stay on clock)
B) 4 Rounds For Time:
7 Box Jump overs 24/20
7 Burpees to plate
7 Kb Swings 53/25 (overhead)
7 SDHPs 53/35
100m Run
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Today’s WOD

Bootcamp

Boynton Beach Location

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

West Palm Beach Location

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