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WOD – Wednesday – 07/08/15

WOD – Wednesday – 07/08/15
A) 2 Rounds NOT For Time: – ANY ORDER
2 Rope Climbs
100m Sled push or pull
20 Mountain Climbers (get foot up outside of hand)
 
B) Back Squat
3 @ 70%, 3 @ 80%, 2 @ 90%, 10-12 @ 65%
 
C) AMRAP 6:
6 Hang POWER Cleans 115/75
8 TTB
10 Wallball 20/15
 
REST 3 Minutes
 
D) AMRAP 4:
4 Hang SQUAT Cleans 115/75
6 Burpee over bar

Bootcamp – 07/08/15

A) 2 Rounds NOT For Time: – ANY ORDER
2 Rope Climbs
100m Sled push or pull
20 Mountain Climbers (get foot up outside of hand)
B) EMOM 8:
Min 1: 10 Goblet Squats 53/35
Min 2: 8 Box Jumps 24/20
C) AMRAP 6:
6 Plate Ground To Overheads 45/25
8 TTB
10 Wallball 20/15
REST 3 Minutes
D) AMRAP 4:
2 Man Makers 40/25
6 Burpee over Abmat

WOD – Tuesday – 07/06/15

A) Bench Press
2 warm up sets, then 4 x 4 heavy
Do 6-8 Banded Pull-aparts (face level) between sets
B) AMRAP 15:
5 Push Press 115/75
7 Dips
9 HR Push-ups
40 Double Unders

Bootcamp – Tuesday – 07/06/15

Bootcamp – Tuesday – 07/06/15
A) DB Bench Press
5 sets of 8 reps
Do 6-8 Banded Pull-aparts (face level) between sets
B) AMRAP 15:
5 SB Press (alternate shoulders). RX+ do HSPU
7 Dips
9 HR Push-ups
40 Double Unders

Bootcamp – Monday – 07/06/15

A) EMOM 10 (alt)
1: 10 KB Deadlifts 70/53
2: 8-10 TTB or 10-12 Hollow Rocks or GHD Sit-ups
B) For Time:
5 Rounds of:
5 Box Jumps 24/20
9 KB Swings 53/35
12 Pull-ups
REST 4 MINS EXACTLY
Then 3 Rounds of:
20 OH Plate Lunges 45/25
100m Run

WOD – Monday – 07/06/15

WOD – Monday – 07/06/15
A) EMOM 10 (alt)
1: 5 Deadlifts @ 65%
2: 8-10 TTB or 10-12 Hollow Rocks or GHD Sit-ups
 
B) For Time:
5 Rounds of:
5 Power Cleans 135/95
9 KB Swings 53/35
12 Pull-ups
     REST 4 MINS EXACTLY
Then 3 Rounds of:
20 OH Plate Lunges 45/25
100m Run

Normal hours on the 4th!

Normal hours on the 4th!

We will have classes at 9 & 10am on Saturday, July 4th.

Coaches choice for the WOD as usual.

WOD – FRIDAY – 07/03/15

WOD – FRIDAY – 07/03/15
A) 2 Rounds NOT For Time: (empty bar)
7 hang muscle snatch
7 press unders
7 snatch balance
 
B) EMOM 10:
Min 1: Snatch Pull + Snatch @ 70-85%
Min 2: 3-5 box jumps…..High.
 
BENCHMARK FRIDAY!!
C) Isabelle
30 snatch for time (full or power) 135/95

Bootcamp – Friday – 07/03/15

CHIPPER FRIDAY!
20 Wallballs 20/14
20 Abmat Sit-ups
20 Mountain Climbers
20 Pull-ups
20 Burpees
20 OH Plate Walking Lunges 35/15
200m Backwards Run
20 OH Plate Walking Lunges
20 Burpees
20 Pull-ups
20 Mountain Climbers
20 Abmat Sit-ups
20 Wallballs 20/14

WOD – Thursday – 07/02/15

WOD – Thursday – 07/02/15
A) 6 x 400m Run – every 4 minutes
record fastest and slowest time.
(try to stay consistent). Don’t skip this day…it’s important.
B) 2 Rounds For Time
50 KB Swings 53/35
25 HR Push-ups
50 Double Unders (scale to 100 single jumps)
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Today’s WOD

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

Boynton Beach Location

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Boynton Beach, FL 33426
Phone: (561) 702-4844

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