WOD: “Bootcamp” -Thurs 7.19.12


Box Jump 

Rope Slam

Hip Band Walk w/Med Ball Hold


Renegade Push Ups

Squat Jump to Armpit

Weighted Squats

TRX Row Squat Jump

1 Arm KB Thruster

Chest to Overhead

Goal: To complete each station nonstop for 30 seconds

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

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