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Wednesday Bootcamp

12
Sep

Wednesday Bootcamp

Announcements

3rd ANNUAL ALZ Fundraiser in memory of Kiran
Saturday Sept 15th
Workouts at 9AM, 10 AM and 11 AM
NO 8:30 AM Class

Donate here: http://act.alz.org/site/TR?px=5813272&fr_id=11202&pg=personal

CrossFit Pally – Bootcamp

Weightlifting

DB Shoulder Press (4×8 each arm)

3x 30 second steering wheels. (Hold a 10lb, 15lb or 25 lb plate straight out in front of you, arms locked out and parallel to the ground) Rotate from Left to right at a fast pace.

Metcon

Partner Wod (25 Minute Time Cap) (groups can start at pushups, while others start at hammers or lunges….Don’t all start at sledge hammers!….groups can pick any of the 4 stations to start however you cannot move down to the next phase until all 4 exercises are complete.

Phase 1

100 Sledge Hammers (50 each partner)

50 Hr pushups (25 each partner)

25 kb Lunges each partner (25 total) *Modify lunges with air squats or 1:00 wall sit

200 m run or row

Phase 2

60 Sledge Hammers (30 each partner)

40 Hr Pushups (20 each partner)

20 Kb Lunges each Partner (20 total) *Modify lunges with air squats or 1:00 wall sit

400 M Run or row

Phase 3

21 Kb Swings and bench Jump overs ***Modify jump overs with step ups (each Leg)

15 Kb Swings and bench jump overs or step ups

9 Kb Swings and bench Jump-overs or step ups

DONE!