8am Boot Camp
830 EWOD
930am Community WOD
EWOD 1.
1. 100m run, followed by 2 Power clean n jerk (reg/split) (135/105) 50+(115/95)
2. 200m run, 4 Power clean n jerk.
3. 300m run, 6 Power clean n jerk.
4. 400m run, 8 power clean n jerk.
Rest and set up for next EWOD 3min
EWOD 2.
1. 200m bike erg, followed by 2 bench/floor press (BW/75%) 50+(75%/50%)
2. 400m bike 4 bench press
3. 600m bike 6 bench press
4. 800m bike 8 bench press
Rest and set up 3min
Finish strong
EWOD 3.
1. 100m row erg, followed by 2 BB curls (45/35)2 tricep dips (bench) ( #Athletes choice)
2. 200m row 4 BB curls 4 dips
3. 300m row 6 BB curls 6 dips
4. 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), 15 Toes-to-Bars. (Mod knees to chest).
* Partner B: Barbell Hang Hold (95/65)
* Partners switch then repeat.
* Rest 60sec
*
* 2. Partner A: 25 Box Jumps (24/20 in), 15 Pull-Ups (mod) banded or ring rows
* Partner B: Barbell Overhead Hold (95/65)
* Partners switch then repeat.
* Rest 60sec
*
* 3. Partner A: 25 Power Cleans (95/65), 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), 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). 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.
