Bootcamp

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WOD: “Bootcamp” -Sat 10.18.14

Sled Push

Russian Twists

Shoot Throughs

Deficit Push Ups

Rope Slam

Curl to Press

Hip Band Walk

TRX Row

Plate Burpees

Fingers to Toes

rd 1: 30:20 1x

rd 2: 30:20 2x

rd 3: 20:20 2x

WOD: “Bootcamp..or something like that” -Sat 9.27.14

Exercises:

Rower

Bike

Shoot Throughs

HRPU

Bar Over Burpees

Plate Burpees

Assisted Pistols

DB Box Overs

Tire Flip

Hand Stand Hold

 

 

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WOD: “Bootcamp” -Thurs 9.25.14

Gliders

Wall Sit

Curl to Press

TRX Knee Tuck

Plank Hops

TRX Push Up

Slam Ball

Hollow Hold

Burpees (together at the end)

 

30:25 1x

30:20 2x

30:20 2x

 

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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

 

 

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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

 

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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)

 

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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

 

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WOD: “Bootcamp” -Sat 8.30.14

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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

 

 

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