Bootcamp
Saturday, September 16th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Med Ball Squat Cleans
Inchworm Push-Ups
Ring Row
Med Ball Deadlift
Hollow Hold
Bench Press Warm-Up:
10 Reps Empty Bar Bench Press
5 Reps @ Light Weight
5 Reps @ Wod Weight
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Med Ball Squat Cleans
Inchworm Push-Ups
Ring Row
Med Ball Deadlift
Hollow Hold
Bench Press Warm-Up:
10 Reps Empty Bar Bench Press
5 Reps @ Light Weight
5 Reps @ Wod Weight
Bathroom Break and Scaling Options:
WOD
Workout Format
For Time in Pairs
Competitive
60 Wall Balls (20/14)
10 Bench Press (165/115)
50 Wall Balls (20/14)
10 Bench Press (165/115)
40 Wall Balls (20/14)
10 Bench Press (165/115)
30 Wall Balls (20/14)
10 Bench Press (165/115)
20 Wall Balls (20/14)
10 Bench Press (165/115)
10 Wall Balls (20/14)
10 Bench Press (165/115)
10 Bench Press (165/115)
50 Wall Balls (20/14)
10 Bench Press (165/115)
40 Wall Balls (20/14)
10 Bench Press (165/115)
30 Wall Balls (20/14)
10 Bench Press (165/115)
20 Wall Balls (20/14)
10 Bench Press (165/115)
10 Wall Balls (20/14)
10 Bench Press (165/115)
Performance
60 Wall Balls (14/10)
10 Bench Press (135/95)
50 Wall Balls (14/10)
10 Bench Press (135/95)
40 Wall Balls (14/10)
10 Bench Press (135/95)
30 Wall Balls (14/10)
10 Bench Press (135/95)
20 Wall Balls (14/10)
10 Bench Press (135/95)
10 Wall Balls (14/10)
10 Bench Press (135/95)
10 Bench Press (135/95)
50 Wall Balls (14/10)
10 Bench Press (135/95)
40 Wall Balls (14/10)
10 Bench Press (135/95)
30 Wall Balls (14/10)
10 Bench Press (135/95)
20 Wall Balls (14/10)
10 Bench Press (135/95)
10 Wall Balls (14/10)
10 Bench Press (135/95)
Lifestyle
60 Wall Balls
10 Bench Press
50 Wall Balls
10 Bench Press
40 Wall Balls
10 Bench Press
30 Wall Balls
10 Bench Press
20 Wall Balls
10 Bench Press
10 Wall Balls
10 Bench Press
10 Bench Press
50 Wall Balls
10 Bench Press
40 Wall Balls
10 Bench Press
30 Wall Balls
10 Bench Press
20 Wall Balls
10 Bench Press
10 Wall Balls
10 Bench Press
Cooldown
1 Minute per Stretch per Side
Seal Stretch
Back Stretch With Rings
Seal Stretch
Back Stretch With Rings