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WOD – Tuesday – 02/17/15

WOD – Tuesday – 02/17/15

Bridges front rack lunges

 

A) 3 Rounds NOT for Time - Any Order

  • 6-10 HSPU or 10 DB Press
  • 3-5 muscle Ups, or 8 C2B pull-ups, or 10 Pull-ups, or 10 Ring rows
  • 30 Second L-Sit or v-hold (time can be accumulated)

(L-sit can be from rings or paralllets)

 

B) Shoulder Press: 8-6-4-2-1-1

Do 10 TTB in between each set

 

C) 10-1

  • Push Jerks 135/95
  • Box Jumps 24/20 (games std)

RX+ do 165/115, &  30/24″ box

Bootcamp WOD – Tuesday – 02/17/15

(Boot Camp 1 yr. anniversary at Boynton!   02/17/14)

 

400m Sandbag run Buy-In, then 10 rounds of:

  • 2 SDHP (70/53)
  • 17 Wall ball shots (20/14)
  • 14 Abmat Sit Ups

 

Bootcamp WOD – 02/16/15

On a Running Clock:

at 0:00 minutes

Run 800m 30 Burpees 30 Squats

at 8:00 minutes

Row 500m

30 K2E
30 Squats

at 15:00 minutes

Run 400m
40 Box Jumps (24/20)
40 OH Walking Lunges (45/25)

at 22 minutes – TIME CAP!! – Finished.

WOD – Monday – 02/16/15

WOD – Monday – 02/16/15

Alex, Greg, jaci, Sarah & Tom-Rowing

 

A) 2 Rounds Not For Time:

  • 10ea partner wallball sit-ups
  • 8 squat cleans – empty bar (don’t drop bar)
  • 12 Alt Jumping Lunges

 

B) EMOM 8:

  • 1 Squat Clean

Approx 80%. Do more or less depending on feel. Adjust along the way if needed.

 

C) Front Squats  2-2-2-2*

Start at 70% and build.   *Do 12 Hand release push-ups between each set

 

D) 2 Rounds For Time:

  • 15 squat cleans 95/65*
  • 15 Burpee over bar

*weight should be no more than 50% of 1rm clean. This should be FAST.

WOD – Friday – 02/13/15

WOD – Friday – 02/13/15

Boynton Squad Group Pic WZA

 

A) Snatch: 10 minutes to build to a moderate single

Do Not post load. Focus on form and speed under bar.

 

B) AMRAP 5:

  • 5 Snatch Grip Deadlifts 115/75
  • 5 hang snatch
  • 5 OHS (perform back squats if mobility does not permit)

*if major mobility issues, consider deadlift, hang clean, front squat instead.

 

Rest 5

 

C) 30-20-10

  • Wallball 20/14
  • pull-ups

Run 200m after each round (30 wallball, 30 pull-ups, run 200m)

Bootcamp WOD – 02/13/15

CHIPPER FRIDAY!! 

  • 250m Row
  • 3 Wall Climbs (Sub 6 WTF)
  • 6 K2E
  • 9 HR Push Ups
  • 12 Renegade Rows (35/25)
  • 15 DB Front Squats (same bell)
  • 18 DB PP (same bell)
  • 21 Box Jumps (24/20)
  •      400m Run
  • 21 Box Jumps (24/20)
  • 18 DB PP (same bell)
  • 15 DB Front Squats (same bell)
  • 12 Renegade Rows (35/25) 9 HR Push Ups
  • 6 K2E
  • 3 Wall Climbs (Sub 6 WTF) 250m Row

WOD – Thursday – 02/12/15

WOD – Thursday – 02/12/15

Alex & DJ Wodapalooza

 

A) Bench Press: 10-8-6-4-2-2. Increase load each set

 

B) EMOM 20:

  • Min 1: Row 150-200m
  • Min 2: 4-8 HSPU
  • Min 3: 10-12 TTB
  • Min 4:  6-8 DB Snatch

 

C) 3 Rounds For Time (FAST)

  • 14 KB Swings 53/35***
  • 7 Burpees

****Do NOT Drop the bell from overhead. (No Rep!)

Bootcamp WOD – Thursday – 02/12/15

6 min AMRAP: 

200m Run

10 Burpees

1 min Rest 

 

6 min AMRAP: 

200m Row

15 TTB

1 min Rest 

 

6 min AMRAP: 

200 Single Jumps

20 Air Squats

1 min Rest 

 

400m Run (For Time)

WOD – Wednesday – 02/11/15

WOD – Wednesday – 02/11/15

Camille High Five CF Games Champ

 

A) 3 Rounds NOT For Time:

  • 100m run
  • 8 front squats – empty bar (Don’t drop empty bar)
  • 8 push press
  • 1 Rope Climb

 

B) Find 2 Rm Thruster (from rack) – 10 Minutes.

 

C) For Time:

  • 20 Thrusters 95/65
  • 200m Run
  • 20 wallballs
  • 200m Run
  • 20 jumping squats
  • 200m Run
  • 20 Front Rack Alternating lunges 95/65
  • 200m run
  • 20 front squats 95/65
  • 200m run

Bootcamp WOD – Wednesday – 02/11/15

 

FOR TIME:

25 WBS (20/14)

100m Run

20 WBS (20/14)

200m Run

15 WBS

300m Run

10 WBS

400m Run

*BEGINNERS END HERE* ADVANCED: KEEP GOING…

10 WBS

300m Run

15 WBS

200m Run

20 WBS (20/14)

100m Run

25 WBS (20/14)

 

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