Tuesday, December 13th, 2022 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
TRX Row
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat / Cow
Active Hang
TRX Row
Strength
Every 1:30 on the minute x 4 rounds
Strict chin-up x 6-12 reps
Every minute on the minute x 5 rounds
Sand bag hold x 40 seconds
Strict chin-up x 6-12 reps
Every minute on the minute x 5 rounds
Sand bag hold x 40 seconds
WOD
Workout Format
For Time
Competitive
8-7-6-5
Pull-ups
65-55-45-35
Double Unders
-into-
6-5-4-3
Chest to Bar
50-40-30-20
Double Unders
Pull-ups
65-55-45-35
Double Unders
-into-
6-5-4-3
Chest to Bar
50-40-30-20
Double Unders
Performance
8-7-6-5
Jumping Pull-ups
65-55-45-35
Double Unders (Count Misses)
-into-
6-5-4-3
Jumping Chest to Bar
50-40-30-20
Double Unders (Count Misses)
Jumping Pull-ups
65-55-45-35
Double Unders (Count Misses)
-into-
6-5-4-3
Jumping Chest to Bar
50-40-30-20
Double Unders (Count Misses)
Lifestyle
8-7-6-5
Ring row
65-55-45-35
Single Unders
-into-
6-5-4-3
Bent over DB row
50-40-30-20
Single Unders
Ring row
65-55-45-35
Single Unders
-into-
6-5-4-3
Bent over DB row
50-40-30-20
Single Unders