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
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)
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)