20190910 TUE BC WOD

Posted on Leave a commentPosted in BOOTCAMP WOD

Strength

DB bench press (heavy weight)

7 reps x 3 sets

(12 reps x 3 sets for beginner)

Heavy conditioning day

30sec work – 30sec rest / 4R (AHAP, AFAP)

MB Zombie sit-ups

2 DB sumo dead lifts (it should touch the 2 head of DB on the floor)

MB Russian twists

Push-ups

20190909 MON BC WOD

Posted on Leave a commentPosted in BOOTCAMP WOD

Skill

In 5min

Hard style plank (2 arms, 1 arm)

Strength

5 minutes

25sec work x 5sec rest / 5R (partner switch)

Select one hard style plank to perform with partner (tough love)

EMOM 18

1min M.E DB thrusters

1min M.E Plank

1min Rest