WOD: “Bootcamp” -Sat 1.10.15
Sprints Fingers to Toes Band Pull Downs Rower Rope Slam Incline Chest Press Hip Band Walk w/Med Ball Crunch to Press/Weighted Crunch SSJ Hi-Lo Plak
Sprints Fingers to Toes Band Pull Downs Rower Rope Slam Incline Chest Press Hip Band Walk w/Med Ball Crunch to Press/Weighted Crunch SSJ Hi-Lo Plak
Skill: Shoulder to Overhead 3RM (5,5,3,3,3) WOD: For Time 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead (135/95) KBS (70/50) SDHP (135/95) 20 minute cap
For Time 21-18-15-12-9-6-3 Deadlift (205/145) Pistols (1 for 1) Bar Over Burpees Hollow Rocks Wall Balls (20/14) 30 min cap
Skill: Power Snatch 7 x 1 (15 minutes) WOD: 4 min, 6 min, for Time In 4 minutes complete as much as possible of:
For Time 50 HSPU 75 OHL Steps (45#) 1 for 1 100 Box Jump Overs (23″) 125 HRPU 150 ABMAT Sit Ups 175 Plank
Skill: Power Clean – 7×1 (record last successful rep) WOD: 7 Rounds Every 3 minutes for 21 minutes complete 1 round of: 10 Toes
Gliders Dips TRX Jack Knife Rope Slam Wall Sit Iron Cross Tire Flip T-Row Rower Plank Hops 6″ Leg hold KB Step Ups 30:25 30:20
WOD: Kyle – For Time – 30 Minute Cap 30 Clean and Jerks (135/95) 30 ABMAT Sit Ups 30 Alt D. Snatches (50/35) 1 for
WOD: Ana T – For Time – 30 Min Cap 20 Deadlifts (225/185) 400 Meter Run 20 KBS (70/50) 400 Meter Run 20 Front Squats (135/95) 400
Skill: Wall Balls (Forearms stay VERTICAL) WOD: For Time: 70 Wall Balls (20/14) 70 Jump Ropes (preferably Double Unders) 70 ABMAT Sit Ups 70