W.O.D.

Everything listed under: bootcamp

  • Saturday 10/20/18


    "The Hateful Eight"
    Partner Version
    8 Rounds for Time
    16 Push-Ups
    16 GHD Sit-Ups
    16 Air Squats
    16 Pull-Ups
    16 Deadlifts (95/65 lb)
    16 Hang Power Cleans (95/65 lb)
    16 Shoulder-to-Overheads (95/65 lb)
    16 Calorie Row

    *Each person must complete 8 reps of each at a time, i.e: 1st person does 8 push ups, then the 2nd person does 8 push ups, etc



  • Friday 10/19/18


    For Time:
    15 Muscle Ups or 25 Pull Ups

    10 Rounds:
    7 Thrusters (III-115/80, II-95/65, I-80/55)
    7 Bar Facing Burpees
    200 Meter Run

    Time Cap: 24 mins



  • Thursday 10/18/18


    For Time:
    100 Weighted AbMat Sit-Ups

    Reps 1-25: Heaviest Load
    Reps 26-50: Slightly Lighter
    Reps 51-75: Slightly Lighter
    Reps 76-100: No Load

    PARTNER - TEAMS OF 2
    20 min AMRAP - 1 working at a time
    80 (total) DUs (160 SUs)
    20 (total) Leg Throwdowns (1 rep= 1 throwdown to the left, 1 to the middle, 1 to the right)
    40m (total) Slider Plank Walk (wall to wall and back = 40m)


  • Wednesday 10/17/18


    4 Rounds For Time:
    800m Run
    30 Front Rack KB Lunge (III-55/35, II-35/25, I-25/15) *1 KB per person
    20 Box Jumps 24"/20"


  • Tuesday 10/16/18


    “JT" (On the 0:00…)
    For Time:
    21-15-9:
    Handstand Push-ups (Scale: Box HSPUs)
    Ring Dips
    Push-ups


    OR

    LEVEL IIIers
    Strict JT (On the 0:00…)
    For Time:
    21-15-9:
    Strict Handstand Push-ups
    Strict Ring Dips (MU or Strict MU into Dips if able)
    Push-Ups

    --------------------------------------------------------------------
    REST 5 MINS FROM THE TIME YOU FINISH "JT"
    --------------------------------------------------------------------

    Aerobic Capacity
    Every 5 Minute x 4 Rounds:
    12/9 Calorie Row
    6 Burpees Over Rower
    12/9 Calorie Row
    6 Burpees Over Rower
    12/9 Calorie Row

    Once the reps above are complete, rest the remaining of the 5 min round. RECORD YOUR SLOWEST ROUND ONLY ON THE BOARD.


    In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

    "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor



  • Monday 10/15/18


    SQUAT SNATCH
    Minutes 1-2-3: 3 Squat Snatches each min (68%-72%-74%)
    Minute 4: Rest
    Minute 5-6-7: 2 Squat Snatches each min (78%-81%-84%)
    Minute 8: Rest
    Minutes 9-10-11: 1 Squat Snatch (88%-90%-92%)
    Minute 12: Rest
    Take 10 mins: 3 Singles (92%-94%-96%) *Go for a PR if desired

    WOD
    5 Rounds for Time of:
    5 Deadlifts (III-255/165, II-215/135, I-175/105)
    20 Air Squats
    20 Sit-Ups
    20 Double Unders (Scaled-60 Singles)
    *Time Cap: 10 mins


  • Friday 10/12/18


    10 Rounds for Time of:
    10 Back Squats (III-135/95, II-115/80, I-95/65)
    100m Sprint
    Rest 30 seconds


  • Thursday 10/11/18


    3 Rounds for Total Reps:
    2 Minute Wallballs (lighter than standard!)
    2 Minute DUs (SUs)
    2 Minute Calorie Row
    2 Minute Rest

    *Going lighter on wall balls today to increase the standard unbroken number that you usually stop at. Increase your lactic acid tolerance by doing larger than normal sets!


  • Wednesday 10/10/18


    20 min AMRAP:
    30 Weighted Lunges
    20 GHD Sit Ups (Scale: V-Ins w/ medball between feet)
    20 Weighted Lateral Box Step Ups* (10 each side)
    30 Weighted Standing Oblique Side Crunches (15 each side)

    *Keep right leg on top of box and step up laterally. When coming down, keep right leg on box. Switch to left leg after 10 reps

    All weighted movements involve holding 1 Dumbbell (III-35/25, II-30/20, I-25/15)


  • Tuesday 10/9/18


    Strength
    Build to a Heavy Complex
    1 Clean Pull + 1 Power Clean + 1 Squat Clean

    *You may set the bar down between movements but there should be very little rest. The goal is for the previous movement to help you get in the right rhythm for the next movement

    WOD
    For Time:
    15-12-9-6-3
    Pull Ups (LIII-C2B)
    Power Cleans (III-135/95, II-115/80, I-95/65)
    Push Ups (LIII-20" Deficit Push Ups)


  • Monday 10/8/18


    Back Squats
    6 sets of 4 reps @ 80% of your 1 Rep Max
    *Rest will be 2-3 mins between sets

    12 min AMRAP Ladder:
    1 Power Snatch (III-115/80, II-95/65, I-75/50)
    1 Toes 2 Bar
    2 Power Snatches
    2 T2B
    3 Power Snatches
    3 T2B
    ... keep increasing until time is up


  • Friday 10/5/18


    For Time:
    25 Pull Ups
    100m Farmer's Carry (III-100&90/70, II-70/55, I-55/35
    220 DUs (440 Single Unders)
    100 Rope Slams
    100' Handstand Walk (200' Double KB/DB Waiter Carry III-35/25, II-25/20, I-20/15)

    Rest 7 mins

    For Time:
    2k Row