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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

Bootcamp – Wednesday – 06/15/16

A) For Time:
100 Wallballs 20/14 (Full Squat)
B) 2 Rounds For Time:
800m Run
24 DB Snatch 40/25
8 Walk The Floors

WOD – Wednesday – 06/15/16

A) Snatch-Grip DL (to power position) x2 reps + low hang snatch ‘below knee’
2×2@70%, 1×2@75%, 2×1@80%, 3×1@85%. Rest 90-120 seconds between sets
B) 21-15-9 Reps For Time:
Power clean 155/105
Pull-ups  (RX+ do c2b)
HSPU

WOD – Tuesday – 06/14/16

A. 4 Sets: Bench press x6-8 reps
(All sets heavy) rest 2-3 min
B) For Time:
30 shoulder 2 overhead 95/65
25 burpees
run 200m
row 30 calories
run 200m
25 burpees
30 shoulder 2 overhead
– rest as needed
C) 3 Sets:
C1. banded tricep extension x10-15 reps
C2. band pull apart x10-15 reps

Bootcamp – Tuesday – 06/14/16

6 Rounds For Time:
10 Burpees
10 Pull-ups
20 Abmat Situps
20 Alt. Jumping Lunges
100m Farmers Carry 53/35

WOD – Monday – 06/13/16

3 Sets:
A1. Goodmorning x12-15 reps
A2. High hang muscle snatch x4 reps. Use same bar as goodmorning
A3. Half squat; anti rotational press x10/side. Same set us as last week, but you should be squatting slighty above parallel
B) For Time:
30-20-10
Front squat; 135/95
Toes To Bar
      Perform 50 dubs/100 singles after each round
NOTE: If unable to perform TTB or knee to elbow, scale to abmat situps and perform DOUBLE the reps

Bootcamp – Monday – 06/13/16

3 Sets:
A1) DB Row x 10 reps/side. (Use a bench) – May use a KB instead of a DB
A2) HR Push-ups 12 perfect reps
Note: Althetes may switch order to help with flow
B) 21-15-9
Box Jump Overs 24/20
KB Swings 53/35
     Run 400m after each round

WOD – Friday – 06/10/16

A) Front Squat.
Find 5-rep max (from the floor). 12 Mins
B) For Time:
40 pullups; RX+ do c2b
40 goblet squats; 53/35
40 s2o 95/65
40 box jump overs
40 cal row

Bootcamp – Friday – 06/10/16

A) EMOM 9: (alt)
8-10 Pullups
1 Box Walk Around
10-12 V-Ups
B) 4 Rounds For Time:
10 HR pushups
10 DB Hang Power Cleans
10 Alt DB Snatch
100m SB Carry
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Today’s WOD

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Delray Beach, FL 33445
Phone: (561) 702-4844

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Boynton Beach, FL 33426
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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844