WODs 2.6.17 - 2.10.17 - J19 Bootcamp 5:30 PM M-TH - All Welcome

The 2017 Open starts in three weeks!  I highly recommend participating in the open.  It's tons of fun and a truly memorable experience. 

5:30 PM Bootcamp class is happening M-Th. This class is open for everyone. A great time to bring  friend. Child care is available by appointment. 

Looking forward to an awesome week of training!

Monday

Work to the heaviest complex: Clean+2 thrusters+Jerk

You may squat clean thruster the first rep

Then

20 min AMRAP

20 DB Snatch heavy as possible

20 Pull ups

20 Burpees

Tuesday

EMOM 12 min

Min 1 FS 4 reps at 75%

Min 2 10-15 reps Romanian DL RX:135/95 Scale:115/75 RX+: 165/115

Min 3 rest

then

5 rounds

10 DL 225/155 Scale 185/115 Rx+ 275/175

20 OH Lunge Steps 45/35 Scale 35/25 Rx+ 55/45

30 GS Push ups

25 min time cap

Wednesday

EMOM 12 MIN

MIN 1 :30 sec Hollow  HOLD

MIN 2 8 Stone to bear hug AHAP- stone only needs to come to the chest not shoulders before return to floor AHAP

MIN 3 10 GHD –WEIGHTED IF POSSIBLE

SCALE :MED BALL SIT UPS AHAP- LOWER NUMBER OF REPS IN ANY SET TO ALLOW AT LEAST 10 SEC REST

THEN

Every 4 min for 16 min

if unable to complete in under 4 min from that point on its an AMRAP

Score is worse interval time or rounds and reps completed if AMRAP

40 DU- 80 singles

30 RUSSIAN TWIST 35/25

20 sit ups

10 T2B

THURSDAY MODIFIED FROM CROSSFIT.COM

5 rounds for time of:
Row 400 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

FRIDAY PARTNER WOD

TEAMS OF 2

50 HANG CLEAN 115/75

50 Box Jumps 24/20

400M SANDBAG CARRY

30 HANG CLEAN 135/85

30 Box Jumps 24/20

400M SANDBAG CARRY

10 HANG CLEAN 155/95

10 Box Jumps 24/20

7 MIN TO CLEAN FROM FLOOR OR HANG A 1RM- EACH PARTNER WILL LIFT WITHIN TIME CAP FOR COMBINED LOAD- ONLY 1 BARBELL PER TEAM

Score will be 2 parts time and load

7 min cap begins as soon as last box jump is performed