Boot Camp Wods for May 6-11

Published May 5, 2019

Swod: KB Snatch 5 x 5 R+L 
           GHD Situps 5 x 10
Metcon: 21-15-9-15-21 for time of: 
Dbl KB Cleans (35's/26's)
Supine Toes to Rig (no ball)
Swod:  KB Pullover Situps 5 x 15
            GHD Hip Extensions 5 x 15
Metcon: 10,9,8,7,6,5,4,3,2,1 reps for time of:
Dbl KB Russian Swings
Dbl KB Push Presses
Air Squats
Swod: Single Leg Bulgarian Squats 3 x 10 R+L
Metcon: 20M Amrap of: 
16 Dbl KB Walking Lunges (26's/18's)
16c Bike
16 Hanging Knee Raises
Tabata's (:20 on :10 off x 4 Minutes)(Rest 2 minutes between tabata's)
Alternating Leg KB Pistols (18/13)(use band in rig for scaled)
Alternating Dumbbell Snatches (athlete chooses weight)
Alternate between
Dumbbell OH Squat R  (athlete chooses weight)
Dumbbell OH Squat L  (athlete chooses weight)
Jump Rope - Single Unders
Ab Mat Sit Ups
Alternate between
Push Ups
Alternating Leg Vups

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 
Swod: Power Plank 2 x 1 Minute
           30 Russian Twists (any weight)
Metcon: 30M Amrap of: 
Row 1000/750m
25 American Swings (athletes choice)
Bike 1 Mile
Bear Crawl 200ft
Run 400m

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