WOD: “Bootcamp” -Sat 8.11.15
Sprints Hollow Body Hold TRX Row Rower Rope Slam Renegade Push Up Tire Flip Shoot Throughs Burpees 1 Arm KB Thruster 2x@30:20 1x@20:20 2x@30:20
Sprints Hollow Body Hold TRX Row Rower Rope Slam Renegade Push Up Tire Flip Shoot Throughs Burpees 1 Arm KB Thruster 2x@30:20 1x@20:20 2x@30:20
Strength: Hang Squat Clean, 5×4, 65% of 1RM Clean, Every 90 Sec WOD: Survival EMOM Min 1: 3 Hang Cleans (115/65), 2 Rope Climbs
Strength: Deadlift, 6×4, EMOM, 75%, Touch and Go (4 reps without dropping in between) WOD: For Time 15-12-9 DL (255/185) Box Jumps then 12-9-6 DL
Strength: Front Squat, 8×3, 80%, EMOM WOD: AMRAPS 9 Min AMRAP 9 Front Squats (60% of 1RM) 9 HSPU 9 HRPU Record Score 4 min
Strength: S2O, 5×5, 10 minutes Set 1 and 2: Strict Press Set 3 and 4: Push Press Set 5: Push Jerk You should be adding
Strength: Hang Snatch, 5×3, work up to a 3rm, every 90 sec WOD: 6RFT Challenge 10 Chest to Bar Pull Ups 5 Hang Snatch (50%
Sled Push L Sit Rower Rope Slam Seated D Curl Burpee Tire Flip SJ Weighted Crunches Deficit Push Ups KBS 30:25 40:25 30:20
Strength: Deadlift 5×1, 85%, EMOM WOD: Partner Chipper 100 Power Snatches (75/45) 100 Floor Presses (135/95) 100 Box Jumps (20″) 100 KBS (70/50) 100 ABMAT
Skill: Two Handed DB/KB Strict Press, 4×6 (both hands at the same time). (5 min to complete) WOD: For Time Part A: 400 Meter Run,
Strength: Clean, 5×3, 85%, Every 90 sec WOD: “DT” 5RFT 12 DL (155/105) 9 Hang Cleans 6 Shoulder to Overhead *Record Time rest 2 min