Boot Camp WOD
INDOOR BOOT CAMP
WOD:
5R/5L KB PLANK ROWS
10R/10L SUITCASE DEADLIFTS
10 TORSO TWIST EACH SIDE
1-3 CONE GASSER
4 ROUNDS
3X45SEC WEIGTHED PLANK HOLDS
3R/3L KB THRUSTERS
6 PUSH UPS
9 SITUPS
100M SPRINT
3X
Great Job everyone!! Have to give a shout out to my Newbies!! Karen, Maribel, Kendra and Marie!! You are all doing AMAZING!! More great things to come this week!
Posted by Shelby Frakes
Feb 1 Memorial Park 6am
WOD
30 lunges
30 push ups
30 squats
400m run
30 pike push ups
30 hollow rocks
30 sit ups
4 rounds
6PM Memorial Boot Camp
WOD:
HAPPY 26th BIRTHDAY, KELLI MCGUIRE!!
200m Run
26 Burpees
26 DB Thrusters (25/15)
26 SDHP
26 KB Swings
26 V-Ups
26 Lunges
26 Mt. Climbers
26 Sit-ups
200m Run
6 PM Memorial Boot Camp
WOD:
100m Run w/ Med Ball (30/15)
10 burpees
100m Run w/ Med Ball
20 Push ups
100m Run w/ Med Ball
30 Sit ups
100m Run w/ Med Ball
40 Squats
100m Run (no ball)
30 Sit ups
100m Run
20 Push ups
100m run
10 burpees
For Time
COOL DOWN:
TABATA (:20/:10)
Slam Balls
Situps
Slam Balls
V-Ups
Slam Balls
Straight Leg Sit Ups
Slam Balls
Flutter Kicks
6PM Memorial Boot Camp
WOD:
Burpee Love w/ a Twist
150 Burpees
For Time
*Every minute on the minute: 5 air squats*
COOL DOWN:
4 x 100m sprints
INDOOR BOOT CAMP
WOD:
15 DB PUSH PRESS
20 SITUPS
15 DB BENT OVER ROWS
20 SITUPS
15 DB FLOOR PRESS
20 SITUPS
15 PUSH UPS
20 SITUPS
5 ROUNDS!!!
POSTED BY SHELBY FRAKES
INDOOR BOOT CAMP
WOD:
10-9-8-7-6-5-4-3-2-1
MED BALL CLEANS
BOX JUMP BURPEE
100(ISH)M RUN
POSTED BY SHELBY FRAKES
6PM Memorial Boot Camp
Buddy WOD:
50 Med-ball Throwing Thrusters
25 Burpess
50 OH Lunges with 25# Plate
400m Run with Med Ball
x3
INDOOR BOOT CAMP
WOD:
10-9-8-7-6-5-4-3-2-1
MED BALL CLEANS
BURPEE BOX JUMP
100(ISH)M SPRINT AFTER EACH ROUND!!!
POSTED BY SHELBY FRAKES
