WOD: “Bootcamp” -Thurs 8.30.12
“Bootcamp” Tire Flip Rope Slam Jump Rope Dead Tread SJ at Armpit Jump Rope KB Swing Plate Push Jump Rope Burpees
“Bootcamp” Tire Flip Rope Slam Jump Rope Dead Tread SJ at Armpit Jump Rope KB Swing Plate Push Jump Rope Burpees
āThe Hillā -Repeated from 3.8.12 Start by performingĀ oneĀ of the following options listed below:Ā 10 Burpees 20 SSJ 30 HRPU 40 Squats 50 Jumping Jacks Then
“For Time” 2 Laps around School (.45 of a mile each) 50 Squat Cleans (95/65) 50 Wall Balls (20/12) 50 Full Crunches 50 Weighted Squats
“5RFT” Five rounds for time of: Body Weight Ā Deadlift, 10 reps 10 Burpees Post Results
“AMRAP” For 10 Minutes Run Up & Down Orange Hill 20 Push Ups 20 Full Crunches 20 Air Squats Ā Each Round add another hillĀ
“AMRAP” For 25 minutes: Run 800 meters (2 Laps) 50 HRPU Post Results
“Hybrid Bootcamp” 1 Round of Bootcamp (Rope Slam, Knee to Ball, Crunch to Press, Curl to Press, Dips, Step Hops, Pull ups, Dumbbell Squat Cleans,
“AMRAP” Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 2 pood 10 Box jumps, 24 inch box 10 Ring dips