Bootcamp
Saturday, December 16th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
In Pairs, Every Minute on the Minute, Alternating Partners Until 300 Burpees Are Completed
Competitive
10 Single DB Snatches (50/35)
10 Single DB Front Squats (50/35)
Max Burpees
10 Single DB Front Squats (50/35)
Max Burpees
Performance
10 Single DB Snatches (35/25)
10 Single DB Front Squats (35/25)
Max Burpees
10 Single DB Front Squats (35/25)
Max Burpees
Lifestyle
10 Single DB Snatches
10 Air Squats
Max No Push-up Burpees
10 Air Squats
Max No Push-up Burpees
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Single DB Snatches
5 Single DB Front Squats
5 Burpees
5 Single DB Snatches
5 Single DB Front Squats
5 Burpees