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Bootcamp – Friday – 09/25/15

For Time: (25 Minute Cap)
1 mile run,
then…
10 Rounds of:
5 pullups
3 box jumps; 30/24
2 Man Makers 40/25
    Your score will either be a time, or number of rounds completed in 25 minutes

WOD – Friday – 09/25/15

WOD – Friday – 09/25/15
For Time:
1 mile run,
then…
10 Rounds of:
5 pullups
3 box jumps; 30/24
1 squat clean; 185/125

WOD – Thursday – 09/24/15

WOD – Thursday – 09/24/15
AMRAP 5:
  • run 50m
  • 10 unbroken wallballs 20/14
  • 3 power snatch; 135/95
– rest 2 min
-repeat for 4 sets. You will have 4 Scores.

Bootcamp – Thursday – 09/24/15

AMRAP 5:
20 Double Unders or 40 Single jump rope
8 unbroken Goblet Squats 53/30
8 DB Snatch 40/25
– rest 2 min
— repeat for 4 sets. You will have 4 Scores.
DO NOT DROP DB’s or KB’s

WOD – Wednesday – 09/23/15

WOD – Wednesday – 09/23/15
A) 5 sets;
A1. bench press x 6-8 reps; rest 60 sec
A2. SDLHP x 10-12 reps; rest 2 min
B) 10-1 Reps For Time:
S2O 135/95
Box Jump Oover 24/20

Bootcamp – Wednesday – 09/23/15

A) Shuttle Sprints x 10m.
4 x 1 minute max reps.
Rest 1 minute between sets. Record only slowest time.
(every 10m is a rep. 1-hand touch on the ground)
B) 10-1 Reps For Time:
Knees To Elbows
HR Push-ups

WOD – Tuesday – 09/22/15

WOD – Tuesday – 09/22/15
AMRAP 18
3 power snatch 135/96
6 bar facing burpees
9 t2b

Bootcamp – Tuesday – 09/22/15

AMRAP 18
3 Box Jumps (24/20)
6 burpees
9 KB Swings 53/35

Bootcamp – Monday – 09/21/15

A) 3 Rounds NOT For Time:
1 Rope Climb or 2 planks
100m Sled Push or Pull (Delray do 15 Slam Balls)
15 Dips or Push-ups
B) 5 sets for reps; in teams of 2
partner 1;
:40 sec DB thrusters
:40 sec jump rope
:40 sec Sit-ups
then partner 2 goes… (after each partner goes, a round is completed)

WOD – Monday – 09/21/15

WOD – Monday – 09/21/15
A. squat clean; 3, 3, 2, 2, 1
B) 5 sets for reps; in teams of 2
partner 1;
:40 sec thrusters; 65/45
:40 sec row for calories
:40 sec Russian KB swings
then partner 2 goes…(once each partner goes, a round is completed)
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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

West Palm Beach Location

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