Bootcamp Monday Wod Warm up: Jog 400 meters 10 Wall Squats 10 Inchworms 10 Pike Sit ups 10 Pull ups or Ring Rows then... Spend 10 minutes finding your near 1 rep max Turkish Getup Notes: This is meant to be fun and a good total body warmup. Be sure to practice with both arms, but for your true-ish 1RM you only have to perform it with one arm. Strength: 4 Rounds/8-12 rep maximum DB Bicep Curl-to-Shoulder press TRX T Rows DB Lying Tricep Extension BootCamp Conditioning: 5 Rounds each: 10 Calorie Row 10 Box Jump Overs 10 Unbroken Wall Balls -25 min cap- Notes: Prescribed is 24”/20” and 20/14 ball to a 10′ target without dropping the ball. All peoples fresh-to-fitness should scale down the box jump height and med ball weight as needed to ensure quality continuous (or near continuous) movement and high intensity. Treat each round as if its a sprint! How Great am I.? https://m.youtube/watch?v=V6xLYt265ZM
Posted on: Mon, 01 Dec 2014 04:59:23 +0000
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