Boot Camp Wods for June 10-15


Published June 9, 2019


Monday 
 
Swod: E3M x 15M  
 
4 KB Cleans & Squats & Strict Presses R+L  
           
Metcon: For time: (Time cap 18M)
 
200m Bumper Plate Waiters Walk (45/35)
50 Vups
50 Bumper Plate to OH (45/35)
50 Hanging Knee Raises
50 Ring Rows
 
 
Tuesday 
 
Wod: For time: (no cap)
 
3 rounds of: 
 
15 Dbl Deadlifts (70's/53's)
15 Pushups
30 Squat Jumps
 
Rest 3 Minutes
 
3 rounds of: 
 
15 Dbl Russian Swings (35's/26's)
15 Dbl Push Presses (35's/26's)
30 Lunges  
 
Rest 3 Minute
 
3 rounds of: 
 
15 Dbl KB High Pulls (35's/26's)
15 Dbl KB Sumo Deadlift High Pulls (35's/26's)
30 Ab Mat Situps
 
 
Wednesday 
 
Swod: Dbl KB Step Ups 4 x 16 (building)
           Dbl KB Squats 4 x 6 (building)
 
Metcon: 4 RDSFT of: (time cap 22M)
 
200' Dbl KB Farmers Carry 
Assault Bike 1/2 Mile
20 GHD Hip Extensions
 
 
Thursday 
 
Wod: Partner Workout - 35 Min Amrap of: 
 
4 Sled Pushes Down and Back (75/45 added to sled)
30 Ab Wheels
30 Russian Swings 
 
 
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  
 
Wod: "Kettlebell Grace, Jackie, & Isabel"  - For Time: (no cap)
 
 
30 Dbl Kettlebell Clean & Jerks (44's/35's)
Row 1000m 
50 Dbl Kettlebell Thrusters (22's/18's)
30 Strict Pullups
30 Dbl Kettlebell Snatches (44's/35's)

 


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