Bootcamp
Friday, March 17th, 2023 - Bootcamp
General Warm-Up
8 minute AMRAP
50 Line Hops
10 Seal to Downward Dog
10 KB Goblet Squats
10 KB Overhead Press Right
10 KB Overhead Press Left
Strict Press Demo / Practice / Form Checks
50 Line Hops
10 Seal to Downward Dog
10 KB Goblet Squats
10 KB Overhead Press Right
10 KB Overhead Press Left
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2.5 minute on the minute x 3 rounds
Strict Press x 12
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3
Every 2.5 minute on the minute x 3 rounds
Strict Press x 12
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3
WOD
Workout Format
In Pairs for Time - 4 Rounds
Competitive
3 Wall Walks (all sync)
20 Back Squats (95 / 65)
20 Back Squats (95 / 65)
Performance
4 Scaled Wall Walks (you go - I go)
20 back squats (45 / 35)
20 back squats (45 / 35)
Lifestyle
4 Bear crawls (you go - I go)
20 Air Squats
20 Air Squats