For time
100m run
3 db thrusters
3 pull-ups/ring rows
200m run
6 db thrusters
6 pull-ups/ring rows
300m run
9 thrusters
9 pull-ups/ring rows
400m run
12 thrusters
12 pull-ups/ring rows
WOD – Bootcamp – Thursday – 8/2/18
Pull-ups (3 x 8-10reps)
choose a method that allows you to complete a minimum of 8 pull-ups per set.
Banded or strict
Superset with 30 sec low plank hold or handstand hold
4 RFT
20 cal ski
10 SDLHP
10 goblet squats
10 burpees
WOD – Bootcamp – Monday – 7/30/18
5 sets
One set every 90 sec
2 db hang cleans+2 squats +2 thrusters
4 RFT
5 renegade row pushups https://youtu.be/hrPY3bhvVvQ
10 db push press
15 wallballs
WOD – Bootcamp – Wednesday – 7/24/18
Emom 12
Min 1- 8 lateral lunges (4 each leg)with weight if possible
Min 2- 6-8 double kb deadlifts
Min 3- 10 hallow rocks
3RFT
100m sled
20 airsquats
10 Russian kb swings
5 dball over shoulder
WOD – Bootcamp – Tuesday – 7/24/18
5 sets;
2 min amrap
200m run
With remaining time max cal bike
1 min rest between sets
(Score is cal)
AMRAP 16
8 db snatches
8 burpees over dumbell
16 scissor kicks
WOD – Bootcamp – Monday – 7/23/18
Every 2 min x5
3 db cleans+3 push press +3 front squats
For time
500m row buy in
Then
5 rounds of
15 wallballs
20 mountain climbers
Cash out
500m row
WOD – Bootcamp – Friday – 7/20/18
3 RNFT
100m farmers carry
100 m overhead plate carry
15 knees to elbow
20 AMRAP
3-6-9-12-15
db thrusters
Sdhp
Cal bike
WOD – Bootcamp – Thursday – 7/19/18
Pull up skill/strength work
5 x3-5 strict pull-ups -strict or banded
If banded use a 3sec eccentric count and 3 sec hold at top
For Time
30-20-10
Db snatches
Push-ups
Cal row
WOD – Bootcamp – Wednesday – 7/18/18
5 sets NFT
30 sec max reps high position bird dog https://youtu.be/6reRVVod8Q0
30 sec max rep dead bug with light weight in hand https://youtu.be/EtxSlaWtRcc
AMRAP 15
200m run
12 db jerks
10 airsquats
8 Russian kb swings
WOD – Bootcamp – Tuesday – 7/17/18
For time
1000m ski
4 RFT
15 Cal bike
15 T2B/k2elbow
10 Burpee Box Jump Over