WOD: “Bootcamp” -Mon 11.18.13
5:30am Sled Push Goblet Squat Knees to Ball Glider Rope Slam DB Curl SSJ TRX Row Renegade Push Up Rower Tire Flip Roll Out Double
5:30am Sled Push Goblet Squat Knees to Ball Glider Rope Slam DB Curl SSJ TRX Row Renegade Push Up Rower Tire Flip Roll Out Double
Sled Push Hi to Lo Plank Dumbbell Burpee Step Over Curl to Press Med Ball up and over Toes to Bar Rower KB SDHP Hip
Skill: Â Deadlift/OHL In 24 minutes move as much weight as possible with a partner. There will be 6 stations with 4 minutes given at each
REPEAT Â from 5.10.12, 5.14.13 Skill: Â OHS 18 SSJ(each jump = 1) 180 JR (speed ropes) 18 HRPU 180 JR 18 Overhead Lunges (45/25) (each step
Skill: Â Double Unders 20 Plate Burpees (45/25) 20 Full Cruches 20 Box Jumps (20″) 20 OH Step Ups (45/25 Plate) 20 Weighted Crunches (45/25) Cash
Squat Challenge Atomic Push Up (15) Rope Slams (40) TRX Row (15) Shoot Throughs (10) WJR (35) KBS (20) K2B (30)each knee = 1 Rower
Skill:  Squat Cleans/Snatch Buy In:  On the EVEN minutes 3 Snatches. On the ODD minutes 3 Squat Cleans. 0-10 minutes 2 min transition WOD:  Ladder
Skill:  Squat Cleans Buy In:  3 reps EMOM of Squat Cleans WOD:  12 Min AMRAP 10 Burpees 25 Double Unders (75 singles)
Skill:  3RM Deadlift Fight Gone Bad of KB Swings (70/45) DeadLifts (185/135) Wall Balls (20/14) Burpees Pull Ups In this workout you move from each