Boot Camp Wods for May 13-18


Published May 12, 2019


Monday 
 
Swod:
 
:05 Second Static Chin Up Hold 3 x 8
DBL Single Leg DL 3 x 8 (8R+8L)(building)
 
Metcon: 10 Min AMRAP of:
 
10 Russian Swings (53/35)
5 BW Squats
3 Burpees
 
Tuesday 
 
Swod: Swing Catch & Press 3 x 12
           Ab Wheel 3 x 12
 
Metcon: For time: (20M Time Cap)
 
50 DBl Dumbbell Deadlift Kickouts (50's/35's)
50 Pull-ups
800M Run
 
Wednesday 
 
Wod: 3 Rounds of - 1 min stations - 15 sec transition between stations - 3 min rest between rounds
 
Station 1: Goblet squat                 
Station 2:  Snatches R                 
Station 3:  Snatches L
Station 4: Battle Ropes  ================================
Station 5: American Swings                  
Station 6: Plank                     
Station 7: Jumping Lunges                    
Station 8: Ballistic High Pulls
 
(53/35)
 
Thursday
 
Wod: E6M x 36M 
 
15 Body Weight Squats
15 Ball Slams 
15 Jumping Pullups
15 Pushups
Run 200
15 American Swings (athletes choice on weight)
 

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: Dumbbell Lunge 3 x 20 (10R + 10L)(building)
           Dumbbell Seated Press 3 x 10 (building)
 
Metcon: 7RDSFT of: (26M Time Cap)
 
10 Dbl KB Swings (35's/26's)
10/7c Bike
10 Dbl KB Bench Step Ups (35's/26's)

 


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