Bootcamp
Wednesday, May 24th, 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
High Hang Clean to Clean
Every 1.5 minute on the minute x 7 rounds
High Hang Clean to Clean x 2 reps
Bench Press
Every 2 minutes on the minute x 5 rounds
Bench Press x 3 reps / Building each set
Every 1.5 minute on the minute x 7 rounds
High Hang Clean to Clean x 2 reps
Bench Press
Every 2 minutes on the minute x 5 rounds
Bench Press x 3 reps / Building each set
WOD
Workout Format
For Time - 12 minute Time Cap
Competitive
21 Clean and Jerk (95 / 65)
15 DB Bench Press (50 / 35)
15 Clean and Jerk (105 / 75)
15 DB Bench Press (50 / 35)
9 Clean and Jerk ( 115 / 85)
15 DB Bench Press (50 / 35)
15 DB Bench Press (50 / 35)
15 Clean and Jerk (105 / 75)
15 DB Bench Press (50 / 35)
9 Clean and Jerk ( 115 / 85)
15 DB Bench Press (50 / 35)
Performance
21 Clean and Jerk (45 /35)
15 DB Bench Press (35 / 20)
15 Clean and Jerk (65 / 45)
15 DB Bench Press (35 / 20)
9 Clean and Jerk ( 85 / 55)
15 DB Bench Press (35 / 20)
15 DB Bench Press (35 / 20)
15 Clean and Jerk (65 / 45)
15 DB Bench Press (35 / 20)
9 Clean and Jerk ( 85 / 55)
15 DB Bench Press (35 / 20)
Lifestyle
21 Clean and Jerk
15 DB Bench Press
15 Clean and Jerk
15 DB Bench Press
9 Clean and Jerk
15 DB Bench Press
15 DB Bench Press
15 Clean and Jerk
15 DB Bench Press
9 Clean and Jerk
15 DB Bench Press