Bootcamp
Saturday, December 9th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
WOD
Workout Format
Teams of 3 ~ Split Reps ~ For Time
Competitive
150 Wall Balls (20/14)
75 Snatches (75/55)
200 Air Squats
500 Double Unders
75 Snatches (75/55)
200 Air Squats
500 Double Unders
Performance
150 Wall Balls (14/10)
75 Snatches (45/35)
200 Air Squats
500 Double Unders or 1000 Single Unders
75 Snatches (45/35)
200 Air Squats
500 Double Unders or 1000 Single Unders
Lifestyle
50 Wall Balls
75 Snatches
200 Air Squats
1000 Single Unders
75 Snatches
200 Air Squats
1000 Single Unders
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Wall Balls @ Workout Weight
5 Snatches @ Workout Weight
5 Air Squats
15 Double Unders @ Workout Scale
5 Wall Balls @ Workout Weight
5 Snatches @ Workout Weight
5 Air Squats
15 Double Unders @ Workout Scale