Friday, December 9th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.
Strict Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.
WOD
Workout Format
In teams of 3, For Time
99-75-51-27 (Split all reps)
99-75-51-27 (Split all reps)
Competitive
Wall Balls (20 / 14)
Box Jump Overs (24 / 20)
Single DB Devil Press (40 / 25)
Box Jump Overs (24 / 20)
Single DB Devil Press (40 / 25)
Performance
Wall Balls (20 / 14)
Box Jump or Step Overs (24 / 20)
Single DB Devil Press (30 / 20)
Box Jump or Step Overs (24 / 20)
Single DB Devil Press (30 / 20)
Lifestyle
Wall Balls
Box Step Overs
Single DB Devil Press
Box Step Overs
Single DB Devil Press