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WOD – Tuesday – 04/19/16

A) Every :30 seconds x 10 Minutes total. (Alternating). Perform the following:
I. 2 power cleans 80-85% of best
II. 6 bar facing burpees
B) For Time:
50 cal row
40 dubs/80 Singles
30 alt DB snatch – Heavy
20 box jump overs; 24/20
10 HSPU
   *Record DB weight used and weight.

WOD – Monday – 04/18/16

A. Snatch + hang snatch + snatch. Does not need to be tng. Build to heavy complex.
B) 4 sets. One set every 5:00*
12 KB swings; 53/35
12 wallball shot
200m run
12 burpees
 *Record Fastest and Slowest Time!

Bootcamp – Monday – 04/18/16

A) 3 Rounds NOT For Time:
8 – 10 Dips
12-15 Hollow Rocks
18 Jumping Squats
B) 4 Rounds For Time:
10 Pull-ups (scale to ring rows)
10 Box Jumps 24/20
10 Burpees to 45# plate

Bootcamp – Friday – 04/15/16

CHIPPER FRIDAY!!
1000m Row*
30 Box Jumps (20″ everybody)
25 Burpees
20 Pull ups
15 HR push ups
10 V-Ups
1000m Run*
  *Switch the order of the Row and Run to accomodate rowers if needed
Cookie: Team Giant Tire Flips – 15-20 flips

WOD – Friday – 04/15/16

AMRAP 20:
400m Run
20 Abmat situps
10 OverHead Squats 95/65

WOD – Thursday – 04/14/16

For Time:
400m Run
12 HSPU
– rest 1 min
800m Run
12 HSPU
– rest 2 min
400m Run
12 HSPU

Bootcamp – Thursday – 04/14/16

A) 3 rounds (NFT)
6 KBS (american) (35/25)
6 HR push ups
6 alt. Turkish Getups (35/25)
20m bear crawl
B) 4 RFT:
400m sandbag run (Sub a 600m Row if raining)
30 KBS (53/35) A
20 Air Squats
Cookie:
5 sets of:
30 sec plank hold, 30 sec rest,
30 sec superman hold, 30 sec rest

WOD – Wednesday – 04/13/16

Teams of 2:
2k row. You must switch every 500m
then.,.
5 rounds
20 deadlifts; 225/155 (Cumulative. Partician however you choose)
20 burpees (10/10. Must do 10 burpees then switch partners)

WOD – Wednesday – 04/13/16

20min AMRAP:
12 abmat situps with medball overhead
10 Alt DB Snatch (40/25)
8 Pull Ups
200m Run

WOD – Tuesday – 04/12/16

A) 3 Rounds NOT For Time:
Bearcrawl 50m
Trap-3 raise x 4-6 reps; using DBs or change plates
B) 4 sets. Every 2:00, perform 1 power clean + 1 full clean @ 80-90% of last tuesdys power clean max; then…
3 sets. Every 2:00, perform 4-6 clean grip DL’s @ 100%+ of last Tuesdays power clean max
C) AMRAP 8:
100m run
8 burpees
1 rope climb (any order)
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Today’s WOD

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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