Boot Camp Wods for Apr. 22-27


Published April 21, 2019


Monday 
 
Wod: "Mr. Joshua KB Version" - 5RDSFT of: (No Time Cap)
 
Run or Power Walk 400m 
30 GHD Situps (scaled ab mat situps)
15 Dbl KB Deadlifts (70's/53's)(age 55+ 53/35)
 
Tuesday 
 
Swod: 10 Russian Swings - EMOM x 10M (62/44)
 
Metcon: Alternating Tabata's (:20 on :10 off x 4 Minutes)(Rest 2 minutes between tabata's)
 
#1 
 
Russian Twists (26/18)
Bicycle Crunches
 
#2
 
Single Unders
Stationary Lunges
 
#3
 
Burpees
American Swings (53/35)(age 55+ 35/26)
 
#4
 
Swing Catches (53/35)(age 55+ 35/26)
Goblet Push Presses (53/35)(age 55+ 35/26)
 
#5
 
Rowing for Meters
Plank Ups
 
Wednesday 
 
Swod: KB Bench Press 4 x 10 (building)
        
Metcon: 20M Amrap of:
 
Row 500/350m
20 Dbl KB Clean & Jerks (35's/26's)(age 55+ 26's/18's)
20 KB Bent Rows (10R + 10L)(53/35)(age 55+ 35/26)
 
Thursday
 
Wod: Chipper for time of: (40M Time Cap)
 
50 Box Step Ups
50 Jumping Pullups
50 KB SDHP (53/35)(age 55+ 35/26)
50 Pullover Situps (22/18)
50 Bent Rows (25R + 25L)(53/35)(age 55+ 35/26)
Run 800M 
50 Bent Rows (25R + 25L)(53/35)(age 55+ 35/26)
50 Pullover Situps (22/18)
50 KB SDHP (53/35)(age 55+ 35/26)
50 Jumping Pullups
50 Box Step Ups (24/20)
 
Friday - *8:30am and 6:00PM class is fitness with friends mystery wod - limit to 2 free classes 
 
*0830 will be fitness with friends and do the same workout Momo plans for the 6pm fitness with friends class 
          
Saturday  
 
Swod: EMOM x 10M 
 
5 KB Snatches R + 5 KB Snatches L (athletes choice)
 
Metcon: 20M Amrap of: 
 
30 Floor Windshield Wipers
30 Russian Swings (53/35)(age 55+ 35/26)
400M Wreck Bag Carry (50/35)(age 55+ 35/25)
Bike 30/21c 


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