Tuesday June 14, 2016

Screen Shot 2016-06-12 at 4.06.23 PM

(Ethan and Megan crushed last week’s Summer Bootcamp WOD on thursday!  It was a doozy and these two just kept plugging and plugging until the job was finished.  Way to persevere and never give up!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD: 

5 rounds for time:

Run 200m

20 Double Crunch with a twist (L+R=2)

15 Box Jumps (24”,20”)

10 Ring Dips

1 minute of max push-ups

Rest 1 minute between rounds

**For this workout, you will have 6 scores.  A total time to completion plus the number of push-ups completed on each individual round.  Your goal here is to maintain the number of push-ups completed or get more…aka stamina!

**For Double Crunch with a twist, think of a regular double crunch, but as you bring your knees in, touch your opposite knees and elbows together.

 

Level 1 WOD:

5 rounds for time:

Run 200m

20 Double Crunch with a twist (L+R=2)

15 Box Jumps (24”,20”)

10 Box Dips

1 minute of max push-ups

Rest 1 minute between rounds

**For this workout, you will have 6 scores.  A total time to completion plus the number of push-ups completed on each individual round.  Your goal here is to maintain the number of push-ups completed or get more…aka stamina!

**For Double Crunch with a twist, think of a regular double crunch, but as you bring your knees in, touch your opposite knees and elbows together.

 

SUMMER BOOTCAMP

** To be completed Fight Gone Bad Style

**5 stations, 1 minute at each station for max reps.  No rest between stations, 1 minute rest after al 5 stations have been completed.  Score is total number of reps completed over the 3 rounds.

Sprawlballs  (16# WB)(see movement description below)

Lateral Broad Jumps with Ball Slam (see video)(each ball slam counts as 1 rep)

Bike (must be standing and perceived intensity should be 8 out of 10…aka HARD)

Grasshoppers (L+R=2)

Wall Balls (20,16)

 

SPRAWL BALL:

Start by doing a chest pass with the wall ball against the wall.  Catch it. Drop down, hands on top of ball. Jump legs out to a pushup position (hands still on top of ball). Jump legs back in. Stand up. Throw ball against wall again and catch, etc.

Level 2 MODS:

MOD 1: Assisted Ring Dips (1 piece of the strap on your knee)

MOD 2: Assisted Ring Dips (2 pieces of the stap on your knee)

Level 1 MODs:

MOD 1: BJ (20”, 3 plates)

MOD 2: BJ (3 plates, 2 plates), Knee Push-ups