070618 Monday

0600 / 1730 Boot Camp

W/U:
30/20/30
BTB Tabata Squats 4 minutes- 20 sec on, 10 sec off

Equipment Requirements:
Pair Dumb bell
Kettlebell
Plyo
AbMat
Dynamax

Skills:
DB Clean
DB Shoulder Press
DB Push Press
DB Push Jerk
Swing and H2H

WOD: Mini WODs: 3/1

#1
Swing: 15
Push Up: 10
Plyo: 5

#2
Squat: 10
DB Split Jerk: 10
Burpee: 10

#3
Shoulder Press: 5
Push Press: 5
Push Jerk: 5

#4
Plyo: 10
H2H Swing: 10
AbMat: 20

#5
DB CL: 10
KB Swing: 20
AbMat: 30

Warm Down: Go Home

070615 Friday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
25 Overhead Squats
25 American KB Swings
25 Ring Pushups
25 DB Wtd Stepups (25 lbs per side)
25 DB Wtd Burpees (25 lbs per side)
Lunge Walk to Cone
Building Run
Lunge Walk back Inside
As many Rounds as Possible in 30 min

No. of Rounds: 2


0700 Mishmash

WOD:
600m Run
21 80% BW Back Squats (105 lbs)
400 m Run
21 American KB Swings (Green)
200 m Run
21 Ball Slams (20 lbs)
600 m Run
21 Ball Slams (20 lbs)
400 m Run
21 Push Presses (55 lbs)
200 m Run
21 80% BW Back Squats (105 lbs)


1700 Crossfit

W/U:
3711
O-Lifting Skills

WOD:
1500 m Row
21 C&J
1000 m Row
15 C&J
500 m Row
9 C&J
Rx'd: 75 lbs
For Time

Time: 26:56

070613 Wednesday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
100 Pushups
600 yd Run
75 Squats
400 yd Run
50 Ball Slams
200 yd Run
25 Pushups
Building Run
For Time


1730 Boot Camp

W/U:
3711
30-20-30

WOD:
30 Lunges
30 Pushups
30 Lunges
30 KB Swings (Red)
30 Lunges
30 BB Thrusters (65 lbs)
30 Lunges
30 Abmats
3 Rounds for Time

Time: 21:53


1830 O-Lifting

W/U:
3711
Skills

WOD:
Back Squat 5 x 5 (135 lbs)