Bootcamp
Wednesday, April 19th, 2023 - Bootcamp
General Warm-Up
30 seconds work/10 seconds Rest x 2 Rounds
Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges
Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges
Strength
Bench Press
Every 2.5 minutes on the minute x 3 rounds
Bench Press x 10 reps / Building each set
Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
Every 2.5 minutes on the minute x 3 rounds
Bench Press x 10 reps / Building each set
Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
WOD
Workout Format
As Many Rounds as Possible in 15 minutes
Competitive
25 Wall Balls (20 / 14)
50 Double-unders
50 Double-unders
Performance
25 Wall Balls (14 / 10)
50 Double-unders or 75 Single-unders
50 Double-unders or 75 Single-unders
Lifestyle
25 Wall Balls Thrusters
50 Single-unders
50 Single-unders