Bootcamp
Saturday, October 28th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
WOD
Workout Format
9 Rounds for Time in Teams of 3
Competitive
Partner A: Farmer Hold (50/35)
Partner B & C:
12 Double DB Deadlift Sync (50/35)
12 Double DB Push Press Sync (50/35)
6 Double DB Devil Press Sync (50/35)
Partner B & C:
12 Double DB Deadlift Sync (50/35)
12 Double DB Push Press Sync (50/35)
6 Double DB Devil Press Sync (50/35)
Performance
Partner A: Farmer Hold (35/25)
Partner B & C:
12 Double DB Deadlift Sync (35/25)
12 Double DB Push Press Sync (35/25)
6 Double DB Devil Press Sync (35/25)
Partner B & C:
12 Double DB Deadlift Sync (35/25)
12 Double DB Push Press Sync (35/25)
6 Double DB Devil Press Sync (35/25)
Lifestyle
Partner A: Farmer Hold
Partner B & C:
12 Double DB Deadlift Sync
12 Double DB Push Press Sync
6 Double DB Devil Press Sync
Partner B & C:
12 Double DB Deadlift Sync
12 Double DB Push Press Sync
6 Double DB Devil Press Sync
Conditioning Warm-Up
1 Round
2 25ft Farmer Carries
6 Double DB Deadlifts
6 Double DB Push Press
3 Double DB Devil Press
2 25ft Farmer Carries
6 Double DB Deadlifts
6 Double DB Push Press
3 Double DB Devil Press