Bootcamp
Saturday, January 6th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
For Time - In Pairs
Competitive
60 Power Snatches (95/65)
60 Burpee Box Jump Overs (24/20)
40 Power Snatches (115/85)
40 Burpee Box Jump Overs (24/20)
20 Power Snatches (135/95)
20 Burpee Box Jump Overs (24/20)
60 Burpee Box Jump Overs (24/20)
40 Power Snatches (115/85)
40 Burpee Box Jump Overs (24/20)
20 Power Snatches (135/95)
20 Burpee Box Jump Overs (24/20)
Performance
60 Power Snatches (65/45)
60 Burpee Box Jump Overs or Step Overs (24/20)
40 Power Snatches (75/55)
40 Burpee Box Jump Overs or Step Overs (24/20)
20 Power Snatches (85/65)
20 Burpee Box Jump Overs or Step Overs (24/20)
60 Burpee Box Jump Overs or Step Overs (24/20)
40 Power Snatches (75/55)
40 Burpee Box Jump Overs or Step Overs (24/20)
20 Power Snatches (85/65)
20 Burpee Box Jump Overs or Step Overs (24/20)
Lifestyle
60 Power Snatches
60 No Push-up Burpee Box Step Overs (24/20)
40 Power Snatches
40 No Push-up Burpee Box Step Overs (24/20)
20 Power Snatches
20 No Push-up Burpee Box Step Overs (24/20)
60 No Push-up Burpee Box Step Overs (24/20)
40 Power Snatches
40 No Push-up Burpee Box Step Overs (24/20)
20 Power Snatches
20 No Push-up Burpee Box Step Overs (24/20)
Conditioning Warm-Up
6 Power Snatches @ Warm-up to Heaviest Working Weight
4 Burpee Box Jump Overs
4 Burpee Box Jump Overs