Bootcamp
Friday, September 6th, 2024 - Bootcamp
General Warm-Up
4 Rounds
1 Minute Skipping
10 Air Squats
5 Knee Tuck Jumps
10 Ring Rows
-Into-
5 Empty Bar Deadlift With a 2 Second Pause at the Knee
1 Minute Skipping
10 Air Squats
5 Knee Tuck Jumps
10 Ring Rows
-Into-
5 Empty Bar Deadlift With a 2 Second Pause at the Knee
Strength
Deadlifts
Take 7 Minutes to Build to a 6/10 Difficulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes
Take 7 Minutes to Build to a 6/10 Difficulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes
WOD
Workout Format
4 Rounds
Competitive
10 Box Hurdles (24/20)
500M Row
Rest 1 Minute
500M Row
Rest 1 Minute
Performance
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
500M Row
Rest 1 Minute
Lifestyle
10 Plate Stack Hurdles
500M Row
Rest 1 Minute
500M Row
Rest 1 Minute