Bootcamp

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WOD: “Bootcamp” -Thur 9.18.14

Sled Push

Deficit Push Ups

Weighed step ups (hold KBs at your side)

Tire Flip (outside by bay door)

Sledge Hammer (outside by front door where tires already are against wall)

TRX Row

Shoot Through

Goblet Squat

Rower (by main board)

Russian Twist (next to row)

 

30:25

30:20

30:20

20:20

About a minute rest in between rounds

 

 

IMG_6123 IMG_6124

 

 

 

 

WOD: “Bootcamp” -Sat 9.13.14

Gliders

Knee to Ball

Rower

Rope Slam

Incline D row

Tire Flip

Hold chin over pull up bar (mod: Negative Pull Ups)

Plank Hops

Hip Band Walk

KB Front Squat

Burpees

1x @ 30:30

2x @ 30:20

2x @20:20

 

IMG_6099

 

 

WOD: “Bootcamp” -Thurs 9.11.14

TRX Row

Hip Band Walk

L-Sit Hold

KBS

Alt Med Ball Push Up

Rower

Crunch to Press

Rope Slam

Sledgehammer

Slam Ball

 

30:20 (2x)

30:20 (2x)

 

IMG_6085

WOD: “Bootcamp” -Sat 9.6.14

Sled Push or Fireman’s Heavy Bag Carry

Assault Bike/Slam Ball up and over/Tire Flip

Rower

Rope Slam

Pistols

Shoot Throughs

120:40

120:40

30:20

 

IMG_6042

 

 

WOD: “Bootcamp” -Sat 8.30.14

IMG_5749 IMG_5750

 

 

 

WOD: “Bootcamp” -Sat 8.16.14

Rope Slam

Curl to Press

Assault Bike/Run

Assisted Pistol or Banded Air Squat

TRX Row

 

Sled Push

Goblet Squat

Rower

Wall Sit and HandStand

Plank

 

1x @30:20

2x @30:20

2x@30:20

WOD: “Bootcamp” -Sat 8.2.14

Glider

V- Hold

Rower

Wall Sit or L-sit up

Rope Slam

Dumbbell Burpees Box Overs

TRX Row

Banded Air Squat

Shoot Through

Ground to Overhead

*Burpee at end all together

 

 

IMG_5081

WOD: “Bootcamp” -Sat 7.26.14

Sled Push

Supermans

Slam Balls up and Overs

Rope Slam

Curl to Press

TRX Row

Plank Hops

Banded Lat Pulldown

Lunge to Single

Rower

V-Hold

1x @30:25

2x @30:20

2x @ 20:20

WOD: “Bootcamp” -Sat 7.5.14

Bear Crawl

Knee to Ball

TRX Row

Rope Slam

Bicep Curl

Tire Flip

Ring Dips

Sumo Squat

L-Sit Hold

Rower

Plank

1x @30:25

2x @30:20

2x @20:20

 

 

 

WOD: “Bootcamp” -Wed 6.25.14

SSJ

Hip Band Walk

Rope Slam

Tire Flip/

TRX Row

Shoot Throughs

Sinlge ARM KB Press

KB Swing

Rower

Hollow Rock

30:30

30:20

30:20

20:20

 

 

IMG_4271 IMG_4274 IMG_4275