Boot Camp Wods for Apr. 29 - May 4


Published April 28, 2019


Monday 
 
Swod: Bottoms Up Press 3 x 5 R+L (building)
           Partner Glute Ham Raises 3x12
 
Metcon: VO2 Max (:15 sec to get reps - :15 off - 12RDS - 24 min)
 
7 Snatches R
7 Snatches L
6 Burpees
7 American Swings
 
(53/35)(age 55+ 35/26)
 
Tuesday 
 
Swod:  DBL KB Strict Pushups 3x10
            DBL Squats 3x10
 
 
Metcon: 21-15-9 for time of:
 
DBL Clean & Push Press
DBL SDHP
 
(44's/30's)(age 55+ 35's/26's)
 
Wednesday 
 
Swod: Strict Pull-ups 3x10
            Supine K2E 3x15
 
Metcon: 2RDSFT of: 
 
25 DBL Squats
25 Kickouts 
25 DBL Cleans
Row 750/525m
 
(44's/30's)(age 55+ 35's/26's)
 
Thursday
 
Wod: E6M x 36M
 
Bike 21/15c
20 Abmat Situps 
10 Plank Ups
10 Plank Jacks
20 Body Weight Lunges
 
 
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: 1/2 Turkish Get-Ups 3 x 3 R+L (building)
 
Metcon: 1 Min ON, 1 Min OFF (24min, 3 RDS)(goal reps are next to each movement)
 
Russian Swings R (30-40 reps)
Russian Swings L (30-40 reps)
Goblet Thrusters (18-25 reps)
American Swings (20-30 reps)
 
(53/35)(age 55+ 35/26)


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