Bootcamp
Saturday, December 30th, 2023 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 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 -
2 Rounds / 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
For Time - In Pairs
Competitive
400 Meter Row Each
86 Push-Ups Split
(Partner Holds Hollow Hold)
86 Wall Balls Split (20/14)
(Partner Holds Plank)
86 Box Jumps Split (24/20)
(Partner Holds Bottom of Squat)
400 Meter Row Each
86 Push-Ups Split
(Partner Holds Hollow Hold)
86 Wall Balls Split (20/14)
(Partner Holds Plank)
86 Box Jumps Split (24/20)
(Partner Holds Bottom of Squat)
400 Meter Row Each
Performance
400 Meter Row Each
86 Elevated Push-Ups Split
(Partner Holds Hollow Hold)
86 Wall Balls Split (14/10)
(Partner Holds Plank)
86 Box Jumps or Steps UPS Split (24/20)
(Partner Holds Bottom of Squat)
400 Meter Row Each
86 Elevated Push-Ups Split
(Partner Holds Hollow Hold)
86 Wall Balls Split (14/10)
(Partner Holds Plank)
86 Box Jumps or Steps UPS Split (24/20)
(Partner Holds Bottom of Squat)
400 Meter Row Each
Lifestyle
400 Meter Row Each
86 Elevated Push-Ups Split
(Partner Holds Bent Knee Hollow Hold)
86 Wall Balls Split
(Partner Holds Knee Plank)
86 Box Steps UPS Split (24/20)
(Partner Holds Bottom of Half Squat)
400 Meter Row Each
86 Elevated Push-Ups Split
(Partner Holds Bent Knee Hollow Hold)
86 Wall Balls Split
(Partner Holds Knee Plank)
86 Box Steps UPS Split (24/20)
(Partner Holds Bottom of Half Squat)
400 Meter Row Each