Boot Camp Wods for Mar. 18-23


Published March 17, 2019


Monday 
 
Swod: Farmers Lunge 3 x 10 (5R + 5L)(as heavy as possible)
           Side Plank 2 x 1 Minute R+L
 
Metcon: 10-8-6-4-2 for time of: (25M Time Cap)
 
KB Snatches R
KB Snatches L
BW Squats
Pushups
KB Thruster R
KB Thruster L
 
Tuesday 
 
Swod: KB Bench Press 3 x 10 (5R + 5L) 
           Chin Ups 3 x 10
 
Metcon: 3RDSFT of: (18M Time Cap)
 
Row 500/400m
50 Russian Twists (25R + 25L)
25 Ab mat situps
 
Wednesday 
 
Wod: Partner Wod - 35M Clock:
 
Buy in: Assault Bike (M/M Team 100 Calories - F/F Team 75 Calories - M/F Team 85 Calories)
 
w/ time remaining amrap of: 
 
10 Dbl KB Deadlifts (35's/26's)
5 Dbl KB Cleans (35's/26's)
5 Burpees
10 Jumping Pullups
 
*Assault Bike can be split as needed
*amrap is I go you go after every round
 
Thursday
 
Wod: Alternating EMOM x 36M of: 
 
Min #1: 15 American Swings (athletes choice)
Min #2: 50 Single Unders
Min #3: 15 Swing Catch & Presses (athletes choice)
Min #4: :45 Renegade Plank
Min #5: 15 Vups
Min #6: Rest or :40s easy bike 
 
Friday - *6PM class is fitness with friends mystery wod - limit to 2 free classes 
          
Saturday  
 
Swod: Dbl KB Clean & Thruster 3 x 10 (building)
           Hanging Straight Leg Raises 3 x 15
 
Metcon: Partner Wod - 4RDSFT of: 
 
3 Sled Drag/Pushes Down and Back (M/M add 180lbs - M/F add 150lbs - F/F add 125lbs)
*one parter can pulls with the  straps the other partner pushes on handles
30 Wreck Bag Cleans (50/35)
30 Wreck Bag Viking Presses (50/35)


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