1.29.2018

SWOD/WARMUP
9 Minute EMOM
First 3 Minutes
5 Strict Press @ 70%
Second 3 Minutes
3 Power Cleans @ 70%
Last 3 Minutes
3 Deadlifts @ 70% or @ WOD weight, whichever is lighter

Rest 4 Minutes

WOD
Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

BOOTCAMP

Boot camp class- week 3

Monday 1/29/18

Metcon partner workout: 1 minute on, 15 seconds off for 3 rounds1 minute rest between rounds

Partner 1                                                        Partner 2
High Knees (To partners hands)                   Wall sit (with hands up for partners high knees) switch positions

Skater w/ side med ball pass                       Skater w/ side med ball pass (switch sides each round)

Med ball wall sit w/ pass                              Burpee on hands w/ pass back

Sit-ups with med ball pass                           Sit-ups with med ball pass

Assault Bike for calories                              Assault Bike for calories

Partner D-ball over shoulder                      Partner D-ball over shoulder

Cash-outTRX abs and core

Leave a Reply

Your email address will not be published. Required fields are marked *