8:00 Boot Camp

8:30 EWOD

9:30 Community WOD

For total time:

EWOD 1.

100m run, followed by 2 Power clean n jerk (135/105) 50+(115/95)

200m run, 4 Power clean n jerk.

300m run, 6 Power clean n jerk.

400m run, 8 power clean n jerk.

Rest and set up for next EWOD #2 3min

EWOD 2.

200m bike erg, followed by 2 bench/floor press (BW/75%) 50+(75%/50%)

400m bike 4 bench press

600m bike 6 bench press

800m bike 8 bench press

Rest and set up 3min

EWOD 3.

100m row followed by 2 BB curls (45/35) and 2 tricep dips (bench) ( #Athletes choice)

200m row 4 BB curls 4 dips

300m row 6 BB curls 6 dips

400m row 8 BB curls 8 dips

ITP recovery stretching

COMMUNITY WOD

For Time (with a Partner)

1. Partner A: 25 Wall Ball Shots (20/14 lb) AND 15 Toes-to-Bars. (Mod knees to chest).

Partner B: Barbell Hang Hold (65/55 lb)

Partners switch then repeat.

Rest 60sec

2. Partner A: 25 Box Jumps (24/20 in) AND 15 Pull-Ups (mod) banded or ring rows

Partner B: Barbell Overhead Hold (65/55 lb)

Partners switch then repeat.

Rest 60sec

3. Partner A: 25 Power Cleans (65/55 lb) AND 15 Palm release Push-Ups

Partner B: Pull-Up Bar Hang Hold

Partners switch then repeat.

Rest 60sec

4. Partner A: 25 Back Squats (95/65 lb) AND 15 Shoulder-to-Overhead press (95/65 lb)

Partner B: Plank Hold

Partners switch then repeat.

Rest 60sec

5. Partner A: 25 UK Kettlebell Swings (53/35) AND 15 Burpees

Partner B: Barbell Front Rack Hold (95/65 lb)

Partners switch then repeat.

With a running clock, complete two rounds of each section in the order written as fast as possible (“For Time“). For each section, Partner A will perform the static hold while Partner B will complete the 25-15 reps of the prescribed movements. Then, Partner B will perform the static hold while Partner A will complete the same 25-15 reps of the prescribed movements.

Partner A may only work while Partner B is holding their static hold. If Partner B takes a break, then Partner A must stop working and accumulating reps until Partner B resumes their static hold.