WOD: “Bootcamp” -Mon 4.2.12


Sledge Hammer


Hands to Toes

Rope Slam 

Med Ball Full Crunch 

Ring Dips 

Overhead Walking Lunges

Plank Jumps

Chest Press

Rope Pull Down 

Goal: To complete each station nonstop for 30 seconds

Rest: W:R Ratio  Set1 30:30, Set 2&3 30:20, Set 4 30:20

How to do it: Follow the work to rest ratio that is listed above for every exercise.  Begin at the first station, work for ’x’ number of seconds, then move to station 2.  Do not start the 2nd station until the rest period is over.



Recent Posts