Bootcamp
Friday, May 17th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Round 1
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang
Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang
Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang
- Into -
Every Minute on the Minute X 4 Minutes
7 Sumo Deadlift Build to Your Starting Working Weight
12 PVC Snatch Grip Deadlifts
12 PVC Good Morning
20 Seconds Dead Hang
Round 2
12 PVC Overhead Squats
12 PVC Sumo Deadlift
20 Seconds Dead Hang
Round 2
12 PVC Drop Snatch
12 Empty Bar Sumo Deadlift
20 Seconds Dead Hang
- Into -
Every Minute on the Minute X 4 Minutes
7 Sumo Deadlift Build to Your Starting Working Weight
Strength
Sumo Deadlifts
Every 3 Minutes X 5 Rounds
7 Reps Sumo Deadlift
Every 3 Minutes X 5 Rounds
7 Reps Sumo Deadlift
WOD
Workout Format
4 Rounds for Time ~ 14 Minutes Time Cap
Competitive
12 Snatches (95/65)
100M Double KB Farmer Carry (50/35)
100M Double KB Farmer Carry (50/35)
Performance
12 Snatches (45/35)
100M Double KB Farmer Carry (35/25)
100M Double KB Farmer Carry (35/25)
Lifestyle
3 Rounds for Time
12 Snatches
100M Double KB Farmer Carry
12 Snatches
100M Double KB Farmer Carry