WOD: “Bootcamp” -Sat 1.31.15
Sled Push V Ups TRX Row Rower Wall Sit Curl to Press Burpee Broad Jump Ring Push Ups WJR KBS 2 for 30:25 30:20 30:20
Sled Push V Ups TRX Row Rower Wall Sit Curl to Press Burpee Broad Jump Ring Push Ups WJR KBS 2 for 30:25 30:20 30:20
You will be working in a group of 3 but never working on the same thing at the same time: Part A: 100 Wall
Skill: Power Cleans – Work up to a 1RM 7 x 1 WOD: 4RNFT Max Effort 20 Alt Pistols (1 for 1) 20
6RFT 3 Rope Climbs (15’/14′) 20 ABMAT Sit Ups 14 Lateral Box Jumps (23/20) 23″ = 20 inch box with BLACK 45# plate 8 DB
20 Min AMRAP 14 HRPU 6 Deadlifts (225/155) 23 Double Unders (MOD: WJR) *cash out. 4 round tabata burpee
5RFT 3 Hang Cleans (155/115) 26 Russian Twists 56 ABMAT Sit Ups 58 Single Unders 25 Min Cap
Skill: Back Squat 3RM 5,5,3,3,3 WOD Part A: 10 Min AMRAP 10 Back Squats (off a rack) (135/95) 15 KB SDHP (70/50) 30 Sec
WOD: Tom T For Time 21 Thrusters (135/95) 21 Pull Ups 10 Clean and Jerks 15,15,10 9,9,10 25 Min Cap Top Scores:
Continuous Running Clock: Complete 3RFT of 21 Pull Ups (mod: bands or Rows) 15 HRPU 9 Deadlift (225/185) Record Score and Take a
Skill: Power Snatch (5×2) 7 min to work up to a successful double (every 2 minutes perform 2 power cleans – if you drop the bar, you must perform