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
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
With 5 minutes on the clock perform 10 Power Cleans (135/95) 20 OHL (45/25) 1 for 1 30 Weighted Jump Ropes with the remaining time
*5 Min each Station *1 Min rest/rotation 1 person works at a time Rower (switch every 250 meters) Bench Press (135/75) Slam Ball (30/20)
25 Wall Balls (20/14) 25 Weighted Crunches (45/25) 25 Alt Dumbbell Snatch (50/30) 1 for 1 25 Box Jumps (24/20) First you finish the first
Skill: Pull Up, SDHP 25 minute AMRAP The partnership is looking to complete as many rounds as possible in 25 minutes of 15 Pull Ups
Skill: Front Squat 6 min EMOM 4 reps 400 Meter Run 10 Front Squats 2 HRPU 9 Front Squats 4 HRPU 8 Front Squats 6
Station 1: As Many Calories As Possible Station 2: As Many Points As Possible 50 Squats = 10pts 50 Double Unders = 15 pts
Skill: 5 OHS EMOM for 5 Min 7RFT 8 Crunch to all Ball (20/14) (mod: 8 weighted crunch, 8 wall balls) 10 Overhead Squats
20 Minutes on the Clock Part A: Minute 1: 20 V-ups, 1 Shoulder to Overhead (115/75) Minute 2: 20 V-ups, 2 Shoulder to Overhead (115/75) Minute
Skill: Bentover Row 5×8 12 Min AMRAP 8 Bentover Row (115/75) 16 Slam Balls (30/20) 24 Mountain Climbers (2 for 1) 2 min rest