Bootcamp
Saturday, November 18th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
3 Rounds For Time ~ In Pairs ~ Split Reps
Competitive
10 Thrusters (95/65)
20 Burpee Over Bar
30 Cleans (95/65)
40 Burpee Box Jump Overs
20 Burpee Over Bar
30 Cleans (95/65)
40 Burpee Box Jump Overs
Performance
10 Thrusters (45/35)
20 Burpee Step Over Bar
30 Cleans (45/35)
40 Burpee Box Step Overs
20 Burpee Step Over Bar
30 Cleans (45/35)
40 Burpee Box Step Overs
Lifestyle
10 Thrusters
20 No Push-up Burpee Step Over Bar
30 Cleans
40 Elevated Burpee Box Step Overs
20 No Push-up Burpee Step Over Bar
30 Cleans
40 Elevated Burpee Box Step Overs
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Thrusters @ Workout Weight
5 Burpee Over Bar @ Workout Scale
5 Cleans @ Workout Weight
5 Burpee Box Jump Over @ Workout Scale
5 Thrusters @ Workout Weight
5 Burpee Over Bar @ Workout Scale
5 Cleans @ Workout Weight
5 Burpee Box Jump Over @ Workout Scale