WODs
 | Fri, Mar 23 2018 |  |
| 20180323 Fitness BootCamp | Group WarmUp 16 | Open Workout 18.5 = 12.5 = 11.6 |
20180323 Fitness BootCamp
(Reps)
7 Minute AMRAP:
• 5 Right Arm DB Thrusters
• 10 Box JumpOvers
• 5 Left Arm DB Thrusters
• 10 V-Ups
Rest
7 Minute AMRAP:
• 7 DB Push Press
• 9 Burpees
• 11 Box Jumps
|
Group WarmUp 16
(Check In)
0:00-15:00
3 Rds:
400M Run
30 second HS Hold
5 Warrior Squats
10 Spiderman and Reach
15 AirSquats (slow down, fast up)
Then:
3 Sets, with an light load or empty barbell:
1 Pausing Front Squat (2s Pause) + 3 Squat Cleans
Then:
3-5 sets, 3 Touch&Go Squat Cleans increasing weight to 50% 1RM Squat Clean
|
Open Workout 18.5 = 12.5 = 11.6
(Reps)
Complete as many reps as possible
in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Rx - 100/65 - Chest to bar Pullups
Scaled - 65/45 - jumping chin-over-bar pull-ups
|
