WOD: “Bootcamp” -Sat 10.18.14
Sled Push Russian Twists Shoot Throughs Deficit Push Ups Rope Slam Curl to Press Hip Band Walk TRX Row Plate Burpees Fingers to Toes rd
Sled Push Russian Twists Shoot Throughs Deficit Push Ups Rope Slam Curl to Press Hip Band Walk TRX Row Plate Burpees Fingers to Toes rd
40 Min AMRAP 400 Meter Run (Mat to Rv x2) then 5 rounds of: 5 Bentover Row (95/65) 7 KBS (70/50) 9 Box Jumps (24/20)
Skill: Back Squat, Strict Press during Warm Up (if there are more than 7 people in class you will be paired up to work on
Skill: Rope Climb 6 Min AMRAP The first 2 minutes of the AMRAP is spent doing As Many Rope Climbs As Possible. The next
Skill: Snatch 10RFT 10 Snatches (115/75) 10 Slam Balls (30/20) 10 Burpees 25 Minute Cap
Skill: Pistols Part A: (performed on Side A) 10 Round EMOM (min 0,1,2,3,4,5,6,7,8,9) 10 T2B (Mod: Handing Knee Tucks) 5 Front Squats (95/65) FB
Skill: Hang Clean (7×3) EMOM 2 minutes on/ 1 minute off for 8 rounds At the start of each round perform 6 Hang Cleans (135/95)
Skill: The Wall Ball (find a weight where your form is correct) 40 Minutes on the Clock AMRAP of 600 Meter Run (From Mat to
Within Warm Up: Air Squat and Burpee Efficiency Tips Skill: Rope Climb This workout is being performed with a partner. The partner in this workout is
Strength: Shoulder to Overhead (10 x 2), Front Squats (5 x 5) performed in an EMOM Style: Skill the Shoulder to Overhead: For 5 rounds: