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WOD – Bootcamp – Thursday – 5/17/18

A. 14 emom
1 db hang squat clean+squat+2 push press (challenging weight)
6-8 box jumps

B. Max unbroken wallballs

C. Pull up skill/strength work
5 set 3-5 pull-ups -strict or banded
If banded use a 3sec eccentric count and 3 sec hold at top
try mixed grip and supinated grip

Alex RuggiereWOD – Bootcamp – Thursday – 5/17/18

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WOD – Bootcamp – Monday – 5/14/18

3 sets NFT
10 r arm kneeling db press
10 l arm kneeling db press
10 l leg weighted static lunge
10 r leg weighted static lunge

4 sets3 min rest between sets
250 m row
10 single arm db hang clean and jerk(5 each arm)
10 goblet squats

Score fastest and slowest times

On your own accumulate 3 min decline low plank (feet on plates)

Alex RuggiereWOD – Bootcamp – Monday – 5/14/18

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WOD – Bootcamp – Friday – 5/11/18

Handstand push-ups skill/ strength practice
Scale to handstand hold 3sets 20-30 sec
Superset with 20-30 sec hollow hold
Or
3×5 push ups with knees on box
Superset with 20-30 sec hollow hold

18 AMRAP
18 db snatches; 50/35
15 boxjumps; 24/20
15 wallballs
15 hspu/ reg push-ups

Alex RuggiereWOD – Bootcamp – Friday – 5/11/18

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WOD – Bootcamp – Wednesday – 5/8/18

Emom 9 (max reps)
1st; Sit-up
2nd; Push up
3rd; Hollow rocks

For time
12/10 cal bike
20 burpees
20 goblet squats; 53/35
12/10 cal bike
15 burpees
15 goblet squats
12/10 cal bike
10 burpees
10 goblet squats
12/10 cal bike
5 burpees
5 goblet squats

Alex RuggiereWOD – Bootcamp – Wednesday – 5/8/18