Bootcamp
Saturday, February 3rd, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
WOD
Workout Format
For Time ~ In Teams of 3
(All Athletes Do the Thrusters. 1 Athlete Works on the Rig at a Time, While the Other 2 Hold Their Db’s in a Front Rack Position, Switch Anytime)
(All Athletes Do the Thrusters. 1 Athlete Works on the Rig at a Time, While the Other 2 Hold Their Db’s in a Front Rack Position, Switch Anytime)
Competitive
Buy-in
500M Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters (50/35)
45 Pull-Ups
15 Sync Double Db Thrusters
30 Chest to Bar
9 Sync Double Db Thrusters
15 Strict Pull-Ups
500M Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters (50/35)
45 Pull-Ups
15 Sync Double Db Thrusters
30 Chest to Bar
9 Sync Double Db Thrusters
15 Strict Pull-Ups
Performance
21 Sync Double Db Thrusters (35/25)
45 Ring Rows
15 Sync Double Db Thrusters
30 Pull-Ups
9 Sync Double Db Thrusters
15 Chest to Bar
45 Ring Rows
15 Sync Double Db Thrusters
30 Pull-Ups
9 Sync Double Db Thrusters
15 Chest to Bar
Lifestyle
Buy-in
1.5 Minute Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters
45 Dumbbell Row
15 Sync Double Db Thrusters
30 Ring Rows
9 Sync Double Db Thrusters
15 Jumping Pull-Ups
1.5 Minute Row Each
For Time in Teams of 3
21 Sync Double Db Thrusters
45 Dumbbell Row
15 Sync Double Db Thrusters
30 Ring Rows
9 Sync Double Db Thrusters
15 Jumping Pull-Ups
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up