Bootcamp
Saturday, February 17th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Big Arm Circles
Band Bicep Curls
Full Rom Ring Rows
Pogo Hops
Long Jumps
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Big Arm Circles
Band Bicep Curls
Full Rom Ring Rows
Pogo Hops
Long Jumps
WOD
Workout Format
For Time~ In Pairs ~ Split Work
Competitive
200 Wall Balls (20/14)
150 Cals Row
100 Burpee Box Jump Overs (24/20)
150 Double Db Clean and Jerk (35/25)
200 Double Unders
150 Cals Row
100 Burpee Box Jump Overs (24/20)
150 Double Db Clean and Jerk (35/25)
200 Double Unders
Performance
200 Wall Balls (14/10)
150 Cals Row
100 Burpee Box Jump or Step Overs (24/20)
150 Double Db Clean and Jerk (25/15)
100 Double Unders or 170 Single Unders
150 Cals Row
100 Burpee Box Jump or Step Overs (24/20)
150 Double Db Clean and Jerk (25/15)
100 Double Unders or 170 Single Unders
Lifestyle
150 Wall Balls
100 Cals Row
50 Burpee Box Step Overs
100 Double Db Clean and Jerk
150 Single Unders
100 Cals Row
50 Burpee Box Step Overs
100 Double Db Clean and Jerk
150 Single Unders
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Wall Balls
20 Sec Row
2 Burpee Box Jump Overs
4 Double Db Clean and Jerk
15 Double Unders
5 Wall Balls
20 Sec Row
2 Burpee Box Jump Overs
4 Double Db Clean and Jerk
15 Double Unders