WOD: “Bootcamp” -Sat 3.1.14
Sprint Dips TRX Row Rope Slam Seated Bicep Curl Hip Band Walk Plank Hops SSJ Alt. Med Ball Push Up Rower Fingers to Toes
Sprint Dips TRX Row Rope Slam Seated Bicep Curl Hip Band Walk Plank Hops SSJ Alt. Med Ball Push Up Rower Fingers to Toes
Skill: Squat Clean Practice: 10 Min EMOM 3 Squat Cleans 2 Min Rest Each round will begin with 4 minutes on the clock
For Time 7 Thrusters (115/75) 7 KB Swings (70/45) 7 Slam Balls (30/20) 7 Crunch to Press with slam ball 7 Left Leg Front Rack
Skill: Bentover Row 10 Min EMOM (0-9 min) Even Min: 8 Bentover Rows (135/95) Odd Min: 8 Bar Over Burpees 3 min rest
For Time 25 Clean and Jerks (135/95) 50 Toes to Bar (mod: full crunch) 75 Wall Balls (20/14) 100 Box Jumps (20″) 75 Wall Ball
For Time 25 minute cap 20 Snatches (95/65) 40 Double Unders 30 V-ups 15 Snatches (115/75) 30 Double Unders 30 V-ups 10 Snatches (135/85) 20
Sled Push Side Plank Rope Slam Wall Sit Iron Cross Farmer’s Walk Tire Flip TRX Row Shoot Through Sumo Squat Rower Wall Walks* *5:30am/3:45 only
For Time 100 Single Jump Ropes 50 1-Arm Dumbbell Press (50/30) Alt every 5 reps 100 Singles 50 Full Crunches 100 Singles 50 1-Arm Dumbbell
Round 1: You will be at each exercise for 3 minutes…1 min rest to move to your next exercise 3 minute rest in between rounds
Skill: Deadlift Complete the following FOR TIME: 10 Deadlifts (225/155) then 3 rounds of: 12 Pull Ups 21 KB Swings (70/45) then 10 Deadlifts (225/155)