Boot Camp Wods for Apr. 8-13


Published April 7, 2019


Monday 
 
Swod: 4 Sets of: 
 
Single Arm Farmers Carry - 50' R (athletes choice on weight)
Single Arm Farmers Carry - 50' L (athletes choice on weight)
25 KB Pullover Situps (22/18)
 
Metcon: 4RDSFT of: (15M Time Cap)
 
20 KB Box Step Ups (53/35)(can hold KB any way)
Row 30/21c
 
Tuesday 
 
Swod: Dbl KB Clean & Push Press 3 x 10 (building)
           Dbl KB Bent Over Rows 3 x 10 
           
Metcon: Partner 20M Amrap of: 
 
Partner #1 Assault Bikes 15/12c while Partner #2 Performs max rep Swing Catch & Squats (53/35)
 
*switch when partner #1 hits 15/12 calories
*score is total Swing Catch & Squats
 
Wednesday 
 
Wod: "KB Badger" 3RDSFT of: (no time cap)
 
30 Dbl KB Cleans (35's/26's)
30 Ring Rows
Run 800m 

Thursday
 
Wod: E5M x 35M
 
Row 500/400m
3 Supine Rope Climbs
75 Single Unders
 
Friday - *8:30am and 6:00PM class is fitness with friends mystery wod - limit to 2 free classes 
 
*0830 will be fitness with friends now too and do the same workout Momo plans for the 6pm group 
          
Saturday  
 
Wod: "Crazy 8's" - 3 - 8M Amraps of:
 
#1: 8M Amrap of: 
 
8 Goblet Squats (53/35)
8 Hollow Rocks
8 Pushups
 
Rest 3 Minutes
 
#2: 8M Amrap of: 
 
8 Dbl KB Deadlifts
8 KB Alternating See Saw Presses (16 total)
8 Russian Twists R+L (16 total)
 
Rest 3 Minutes
 
#3: 8M Amrap of: 
 
8c Row
8 Burpees
8 Alternating KB Farmers Lunges (16 total)


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