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Bootcamp
30min window 15 Burpees 1Lap Broad Jump 15 KBS swings 2Laps Walking Lunges 15 Knee Strikes L+R situps w/ MB 3 Lap Shuttle Run then... Handstand Push up/ Kip Handstand Push up prog.
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15min to go as heavy as poss.
1 cluster to 2 Thrusters Fran 10min cap 21-15-9 FT thrusters Pull ups 20min
Standing Hurdle Jumps Running Start Hurdle Jumps 12min 12 Ball Slams 24 Grasshoppers 12 Hollow Rocks Floor Press Find 5 RM
5-5-5-5-5-5-5 27-24-21-28-15-12-9 Hand Release Push ups 10 Roll Back & Forward post get ups Back Squat
10-10-10-10-10 or 8-8-8-8-8 @ 70- 75% 3RFT 400m BB Stepups Work on Heavy doubles
Snatch 2-2-2-2-2 "Randy" (12min cap) 75 Power Snatch Bootcamp
5rnd each person 1min Sandbag/ heavy bag shoulder toss 30sec tire toe taps 1min Sprawl MB toss Bear Crawl to finish Deadlift work up to heavy 8rep
8-8-8-8-8-8 10min ascending ladder Pull ups Toes to bar Box Jump DB bench press
8-8-8-8-8-8 then... 3 sets of DB complex DB Front raise 10-12-15 DB Bent over rear delt raise 10-12-15 12min (partner WOD) S1 200m run S2 as many wall walk Overhead Squat Find 1rm
FT (12min cap) 100 double unders 21 Front Squat 100 double unders 15 Front Squat 100 double unders 9 Front Squats |
WODs/2016
April 2017
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