Boot Camp Wods for June 3-8


Published June 2, 2019


Monday 
 
Swod: KB Thrusters 4 x 5 R+L (building)
 
Metcon: 25 Min Clock: 
 
EMOM x 5M - 20 Russian Swings 
Rest 1 Minute
EMOM x 3M - 7 Snatches + 5 OH Lunges R 
Rest 1 Minute
EMOM x 3M - 7 Snatches + 5 OH Lunges L 
Rest 1 Minute
EMOM x 4M - 10 Kickouts + 5 Tuck Jumps 
Rest 1 Minute
EMOM x 3M - 15 Swing Catches 
Rest 1 Minute
EMOM x 2M - 25 V-ups 
 
(53/35)
 
Tuesday 
 
Swod: 3 x 10 Dumbbell Renegade Rows + 10 Dumbbell Pushups (building)
           
Metcon: 30M Amrap of: 
 
400m Wreck Bag Carry
20 Wreck Bag Viking Presses (50/35)
Row 500/400m 
20 Wreck Bag Back Squats (50/35)
 
Wednesday 
 
Part 1: E3M x 9M 
 
Run 200m + 5 Burpees
 
Part 2: 10RDSFT of: 
 
10 Russian Swings 
8 Pushups
6 KB Cleans R + L 
4 Strict Pullups
2 Goblet Squats
Rest 1 minute
 
Thursday
 
Alternating Tabata's (:20 on :10 off x 4 Minutes)(Rest 2 minutes between tabata's)
 
#1 
 
Russian Twists (26/18)
Bicycle Crunches
 
#2
 
Russian Swings (53/35)
American Swings (53/35)
 
#3
 
Single Unders
Stationary Lunges
 
#4
 
Shoulder Taps
Kickouts
 
#5
 
Swing Catches (53/35)
Goblet Push Presses (53/35)
 
#6
 
Rowing for Meters
Plank Up

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  
 
Partner Chipper: (no time cap)
 
10 Empty Sled Pushes Down and Back 
5 Synchronized Burpees
10 Synchronized Double KB Deadlifts (53's/35's)
15 Synchronized Situps
8 Empty Sled Pushes Down and Back
5 Synchronized Burpees
10 Synchronized Double KB Deadlifts (53's/35's)
15 Synchronized Situps 
6 Empty Sled Pushes Down and Back
5 Synchronized Burpees
10 Synchronized Double KB Deadlifts (53's/35's)
15 Synchronized Situps
4 Empty Sled Pushes Down and Back
5 Synchronized Burpees
10 Synchronized Double KB Deadlifts (53's/35's)
15 Synchronized Situps
2 Empty Sled Pushes Down and Back
5 Synchronized Burpees
10 Synchronized Double KB Deadlifts (53's/35's)
15 Synchronized Situps

 


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