Category Archives : Bootcamp Videos


WOD: “OLY and AMAP” -Wed 2.18.15

Skill:  Hang Squat Snatch (5×2)  Every 2 minutes perform 2 reps – if you drop the bar, you must perform the second rep within 15 seconds. Record your heaviest successfully completed double

 

WOD:  AMAP 

10 Rounds

90 seconds per round, 30 seconds rest

7 OHS (115/65)

6 Bentover Rows (115/65)

3 Hang Snatches (115/65)

AMAP Jump Ropes (preferably Double Unders)

 

*Record your number of Jump Ropes after every round. If you do not do any just tell us how much you got done with the 7, 6, 3

*Goal – Move Fast and Efficiently

 

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WOD: “Kind of Grace and AMRAP” -Mon 2.16.15

Skill:  Squat Clean (5×2)  (every 2 minutes perform 2 reps – if you drop the bar, you must perform the second rep within 15 seconds) – Record highest completed double

 

WOD: For time into AMRAP

With 15 minutes on the clock:

For Time 

10 Clean and Jerks (95/55)

8 C&J (115/65)

6 C&J (135/75)

4 C&J (145/85)

2 C&J (155/95)

****You must increase every round so make sure you are figuring out what are you going to do for your last set of two and work down from there

RECORD YOUR TIME

Immediately into:

AMRAP for the remaining time of:

16 Alt Pistols

25 Double Unders

 

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