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Bootcamp – Wednesday – 05/24/17

AMRAP 20:
14 Wallball
12 Knees To Elbows
10 SDHP 53/35
8 Calorie Assault Bike

Bootcamp – Tuesday – 05/23/17

A. EMOM 8:
20 Double Unders (or 30 seconds of attempts)
2 Turkish Get-ups
B. 3 Rounds For Time
21 KB Swings – Overhead
15 Burpees
400m Run
C. 3 Rounds NOT For Time:
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

WOD – CrossFit – Tuesday – 05/23/17

A) 15:00 Push Pull Test
In this time period you have two objectives:
1) Build to a 2 rep max supinated weighted pull up
https://www.youtube.com/watch?v=7_rxb8A2tHs
2) Build to a 3 rep max Z press w/ DBs
https://www.youtube.com/watch?v=H2JHcjVWReE
** you will work back and forth between the two
B) Heart Break
B1. 1000/800m Ski erg for time
rest 4-6 min
B2. 40/30 CAL Ass Bike for time
rest 4-6 min
B3. 800m run
rest 4-6 min
*** we will score each one separatly

WOD – CrossFit – Monday – 05/22/17

A) Power clean + hang squat clean + squat clean
5 sets, starting a set every 2:00 min (E2MOM) for 10:00
(Adding weight each set if comfortable)
B. 3 Rounds For Time:
200m run
15 Push press 115/75
15 Power cleans 115/75
Rest 2 minutes between rounds (self time)
C) Extra Credit: 3 Sets:
60 sec sorensen hold*
rest as needed
https://www.youtube.com/watch?v=G93cNF8gl4o

Bootcamp – Monday – 05/22/17

A. EMOM 12: (alt)
14-18 Walking Lunges
10-12 Knees to Elbows OR Hanging Knee Raises
8-12 HR Push-ups
B. 4 Rounds For Time:
20 Jumping Squats
20 DB Snatch (switch arms every 5 reps)
200m Run
(post time and load…dont be afraid to go heavy. Be less concerned with time)

WOD – CrossFit – Friday – 05/19/17

A) 10:00 EMOM
1 Power snatch + 1 OHS *(if mobility won’t allow good OHS, scale to PS + HPS)
B) 2 Rounds for time:
20 Power cleans @ 115/85
15 HSPU/ DB Z press from ground
15/12 CAL Assault Bike
** will need to switch starting orders to accommodate bikes**
C) On your own:
500m ski erg HARD
    rest 2:00
300m ski erg HARD

Bootcamp – Friday – 05/19/17

For Time:
800m Run
21 Burpee Box Jump Overs
400m Run
15 Burpee Box Jump Overs
200m Run
9 Burpee Box Jump Overs
100 Double Unders or 200 Singles

Bootcamp – Thursday – 05/1817

A. For Time:
400m Run
30 Ring Rows
20 Ground To Overhead w/Bumper plate 45/35
100m Bumper Plate Carry
    50 Air Squats
100m Bumper Plate Carry
20 Ground To Overhead w/Bumper plate 45/35
30 Ring Rows
400m Run
B. 3 Rounds NOT For Time:
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

WOD – CrossFit – Thursday – 05/1817

Teams of 2:
A) Partner 1: for time @ 0:00
400m run
20 T2B
20 Thrusters 95/65
Partner 2: when partner 1 is finsihed and tags you, perform:
400m run
30 T2B
30 Thrusters @ 75/55lb
*** this part will be one score
B) THEN @ 15:00
Break as needed:
1,000m row
50 KBS 70/53 eye level
30 Burpees over rower

WOD – CrossFit – Wednesday – 05/17/17

A) 3 sets: Grip and pull
20 Alternating DB snatch 50/35lb (10/arm)
    rest 1:00
2 rope climbs/ 4 rope planks
    rest 1:00
10 KB Deadlifts + 100ft farmers walk 70/53lb
    rest 1:00
B) 10:00 AMRAP:
12 Box-jumps (step down) 24/20
12 DLs @ 185/125
12 Hand-release push-ups
C) After Party
3 sets:
1:00 Max effort Battle ropes
    rest 2:00
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