Tuesday March 15, 2017


(Love how the open brings out the intensity in both athlete and spectator.  We all improve as we hold each other to high quality standards and we push our own limits away from average and up towards excellence!  The goal is now to keep the intensity level all year long. )

Strength Session:

Squat Cleans

3  x 80%, 85%, 90% of your 1RM

**In between sets, complete 5 strict pull-ups with a 3 second lowering phase (use a band if you need to).


Level 2 WOD:

4 rounds for time:

4/2 Rope Climbs (Men-1 pull, Women- 2 pulls)

15 Box Jumps (24″,20″)

Run 200m


Level 1 WOD:

4 rounds for time:

5 Rope Pull-ups

10 Box Jumps (24″,20″)

Run 200m


**For the rope pull-up, fully extend your arms over your head and grab the rope.  Lift your feet off the floor and pull-up so that your chin is higher than your fists. No jumping off the ground aloud for these.



same as class WOD today.  Instead of the strength session with a barbell, bootcamp strength session will be:

EMOM x 9 minutes:

Minute 1: 45 seconds of L-hang on the pull-up bar (do a tuck hang if necessary, or just break your L-hold into smaller sets)

Minute 2: 5 Strict Pull-ups with 3 second lowering phase (use a band if you need to)

Minute 3: 20 seconds of single leg deadlift with heavy KB (try to use 70,53)


Level 2 MODs:

MOD 1: More pulls on the full rope climb,

MOD 2: 3/4 rope climbs


Level 1 MODs:

MOD 1: Jumping Rope Pull-ups (same set-up as the RX version, except that you can now jump off the ground to help get your chin over your fists, BJ (20″, 3 plates)