Bootcamp
Thursday, March 16th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Push-ups
Deadlift Demo / Practice / Form Checks
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Push-ups
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds
Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds
WOD
Workout Format
For Time
Competitive
21 - 15 - 9
Deadlifts (225 / 155)
Burpees Over Bar
Deadlifts (225 / 155)
Burpees Over Bar
Performance
21 - 15 - 9
Deadlifts (170 / 120)
Burpees Over Bar
Deadlifts (170 / 120)
Burpees Over Bar
Lifestyle
21 - 15 - 9
Deadlifts
No Push-up Burpees
Deadlifts
No Push-up Burpees