Boot camp WODs

May 6/7th
Memorial Park
The WOD was:

400m run
10 db twists
20 push ups
30 box steps w/db
40 db swings
50 squats
60 burpees
400m run

May 5th
Memorial Park
The WOD was:

200m run
20 squats
20 v-ups
amrap 25 min.

May 3rd
Memorial Park
The WOD was:

Tabata
squats
push ups

-then-

Jump rope/Sit ups
100/10
80/20
60/30
40/40
20/50

May 1st
Memorial Park
The WOD was:

Team of 3 complete in any order/rep scheme they choose (e.g. 30 squats, 30 lunges, 30 push ups, 30 box steps – 10 rounds)

300 squats w/sand bag
300 lunges w/sand bag
300 push ups (whoever isn’t doing push ups holds sand bags)
300 box steps w/ sand bag
4x200m run with sand bag

the sand bags cannot touch the ground the entire time (10 burpee penalty for entire team)

April 30th
Memorial Park
The WOD was:

Depending on how many people there were different stations. The pace was set by the runner and a running tally of reps was kept for each station, the run would go to the rest, the rest to the slam ball the slam ball to the push press and so on… In the evening class the format was the same but the movements modified/scaled down due to amount of people in class.

200m run w/db
rest or db swings
slam ball or box jumps
push press or dips
pull ups

April 29th
Memorial Park
The WOD was:

10 box jumps
10 v-ups
10 squat jumps
10 db twist
10 push press
7 rounds

April 28th
Memorial Park
The WOD was:

200m run
20 push ups
20 push press
20 db swings
4 rounds

April 26th
Memorial Park
The WOD was:

start clock…
complete 1 mile run
then amrap of
6 burpees
9 squats
12 r/l mountain climbers
in 20 min.
Then…1 mile run immediately following 20 min. amrap

April 23rd
Memorial Park
The WOD was:

400 M Run w/ DB
7 Push Press L 30/20
7 Push Press R
14 sit ups
7 Thrusters L
7 Thrusters R
3 Rounds

April 21st
Memorial Park
The WOD was:

25 burpees
400m run
50 push ups
50 sit ups
50 squats
400m run
25 burpees

April 19th
Memorial Park
The WOD was:

lunge roughly 100m
50 squats
25 push ups
3 rounds

cool down
800m run

April 16th
Memorial Park
The WOD was:

400m run
10 1-arm DL w/kb
20 kb “wall balls”
30 SDHP
40 sit ups
50 double unders
400m run
50 double unders
40 sit ups
30 SDHP
20 “wall balls”
10 1-arm DL
2 rounds

April 15th
Memorial Park
The WOD was:

400m run
20 kb twists
30 push ups
40 lunges
4 rounds

April 14th
Memorial Park
The WOD was:

100m sprint
10 squats
10 mountain climbers
10 kb swings
20 min. amrap

April 12th
Memorial Park
The WOD was:

10-9-8-7-6-5-4-3-2-1
paralette burpees
bicycle sit ups
kb swings
OHS w/pvc
cool down
L-Sit practice
3x400m

April 9th
Memorial Park
The WOD was:

Start with 800m run then 2 rounds of…

30 goblet squat
30 1-arm DL
30 kb push up
400m w/kb
20 goblet squat
20 1-arm DL
20 kb push up
400m w/kb
10 goblet squat
10 1-arm DL
10 kb push up

Finish with 800m run