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Bootcamp – Thursday – 11/17/16

Bring A Friend Thursday
3 Rounds For Time:
Run 400m
20 KB Swings – Russian Swing – 53/35
20 Abmat Sit-ups
20 Goblet Squats (same KB)

WOD – Thursday – 11/17/16

bring-a-friend-day-image-3
Bring A Friend Thursday
3 Rounds For Time:
Run 400m with sandbag
20 Walking lunges w/ sandbag
Row 1k
3 Rope climbs/ 6 planks
Assault Bike .5 Miles

Bootcamp – Wednesday – 11/16/16

A. AMRAP 10:
10 Jumping Pull-ups
10 KB SDHP’s 53/35
5 Burpees
– Rest 5 min.
B. AMRAP 10:
10 DB Snatch 40/25
20 Double Unders / 50 singles

WOD – Wednesday – 11/16/16

sam-and-new-plates
A. Front squat. Build to a tough single in 12 min.
B. AMRAP 20:
20 Front Squats 95/65
20 Bar Facing Burpees
20 Wallballs 20/14
20 Abmat Situps

WOD – Tuesday – 11/15/16

sara-sigundsdottir-oh
4 Sets:
A1. 5-7 Push Press. Rest 1 min
A2. 3-6 Strict Pull-ups -OR- 8 -12 Ring-Rows. Rest 1 min
B. AMRAP 12:
Buy in: 100 Dubs/200 Singles. Then, with remaining time:
– 20 DL 135/95  (RX+ 155/105)
– 15 Hang Power Cleans
– 10 S2O

Bootcamp – Tuesday – 11/13/16

A. EMOM 9: (alt)
2-3 Rope Planks
:45 Front Plank
12-16 Alt. Reverse Lunges
AMRAP 20:
20 Wallball 20/14
20 Hanging Knee Raises
20 Box Jump Overs
200m Run

WOD – Monday – 11/14/16

aron-sam-rudy
A. Snatch. Build to a tough single in 12 min.
—Newbies do 3 light snatch On The Minute, for 12 Minutes
B. 3 RFT:
Row 500m
15 Thrusters 95/65
20 Burpee Box Jump Overs 24/20

Bootcamp – Monday – 11/14/16

For Time:
800m Run
40 Abmat Sit-ups
40 Ground To Overhead w/medball 20/14
40 Squats w/medball
40 Push-ups (scale as needed. Even to a box if necessary)
40 DB Bent over Rows 40/25
800m Row

WOD – Friday – 11/11/16

sandra-snatching_catch
A. 3-position Snatch: 10 minutes to build. No more than 80%
Snatch from floor + Above knee snatch + High hang snatch (power position)
B. For Time: ‘Grace’
30 Clean and Jerk 135/95
NOTE: If you have a sub 2:30 grace, consider ‘Heavy Grace’ @ 155/105

Bootcamp – Friday – 11/11/16

AMRAP 20:
5 Wall Climbs (scale to 8 WTF’s)
10 Box Jump Overs 24/20
15 DB Snatch 40/25 (does not have to be alternating)
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