Bootcamp
Saturday, November 25th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch 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
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
For Time, in Teams of 3
Competitive
Buy In: 3000m Row
33 Thrusters Each (95/65)
66 Hang Cleans Each (95/65)
100 Burpee Over Bar Each
33 Thrusters Each (95/65)
66 Hang Cleans Each (95/65)
100 Burpee Over Bar Each
Performance
Buy In: 3000m Row
33 Thrusters Each (45/35)
66 Hang Cleans Each (45/35)
100 Burpee Over Bar Each
33 Thrusters Each (45/35)
66 Hang Cleans Each (45/35)
100 Burpee Over Bar Each
Lifestyle
Buy In: 3000m Row
33 Thrusters Each
66 Hang Cleans Each
100 Burpee Over Bar Each
33 Thrusters Each
66 Hang Cleans Each
100 Burpee Over Bar Each
Conditioning Warm-Up
30 Seconds Row
10 Thrusters @ Workout Weight
10 Hang Cleans @ Workout Weight
5 Burpee Over Bar @ Workout Scale
10 Thrusters @ Workout Weight
10 Hang Cleans @ Workout Weight
5 Burpee Over Bar @ Workout Scale