Bootcamp
Saturday, January 20th, 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
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Strict Pull-Ups (Sync)
5 Back Squats (135/95) (Split)
20 Seconds Bike (Split)
3 Strict Pull-Ups (Sync)
5 Back Squats (135/95) (Split)
20 Seconds Bike (Split)
WOD
Workout Format
For Time ~ In Pairs
6 Rounds
6 Rounds
Competitive
10 Strict Pull-Ups (Sync)
20 Back Squats (135/95) (Split)
30 Cal Bike (Split)
20 Back Squats (135/95) (Split)
30 Cal Bike (Split)
Performance
10 Negative Pull-Ups (Sync)
20 Back Squats (95/65) (Split)
30 Cal Bike
20 Back Squats (95/65) (Split)
30 Cal Bike
Lifestyle
10 Ring Rows (Sync)
20 Back Squats (Split)
20 Cal Bike (Split)
20 Back Squats (Split)
20 Cal Bike (Split)