November 6, 2020

SWOD/WARMUP9 Minute EMOMFirst 3 Minutes5 Strict Press @ 70%Second 3 Minutes3 Power Cleans @ 70%Last 3 Minutes3 Deadlifts @ 70% or @ WOD weight, whichever is lighter

Rest 4 Minutes

WODOpen 16.4Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. targetWomen deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


Boot camp class- week 3

Monday 1/29/18

Metcon partner workout: 1 minute on, 15 seconds off for 3 rounds, 1 minute rest between rounds

Partner 1 Partner 2

High Knees (To partners hands) Wall sit (with hands up for partners high knees) switch positions

Skater w/ side med ball pass Skater w/ side med ball pass (switch sides each round)

Med ball wall sit w/ pass Burpee on hands w/ pass back

Sit-ups with med ball pass Sit-ups with med ball pass

Assault Bike for calories Assault Bike for calories

Partner D-ball over shoulder Partner D-ball over shoulder

Cash-out: TRX abs and core

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