FitCamp

10 sets:
Every 90 seconds complete as fast as possible:
7 Burpees
7 Push Ups
7 Ball Slams
Rest Remainder of time:

*Record fastest and slowest time

Fitness

A.
Take 10-12 minutes to practice three gymnastics skills of your choice:

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

+

B.
“Aerobic Capacity Test”

10 rounds:

500m Row

15 Burpees

 

Performance

A. 3 sets for max reps:

60 seconds of Wall Balls (20/14 lbs.)

rest 60 sec

60 seconds of Power Cleans (135/95 lbs.)

rest 60 sec

60 seconds of Box Jumps (24″/20″)

rest 60 sec

60 seconds of Shoulder to Overhead (95/65 lbs.)

rest 60 sec

60 seconds of Burpees

rest 120 sec

B. Eight Sets:

20sec Hollow Rocks

10sec Rest

Fitness

A1. KBS; 20 reps; rest 45sec;

A2. Pull-ups @ 2111; 6-8 x 4 sets; rest 45sec

A3. Barbell Roll Outs; 8-10 ; rest 45sec

+

Three rounds for time of:

15 Pull-Ups

30 Double-Unders or 12″ Box Jump Overs

300 Meter Run/Row

Performance

10 rounds for time:

500m Row

15 Burpees

 

 

 

 

 

 

 

Snatch grip deadlift x4/Power snatch x3/Hang power snatch x2; rest 2 min x6

+

AMRAP Burpees to 6″ OH in 7 minutes

*Sectional Wod from last year, Let’s see if you can beat last years score!

15min AMRAP:
15 KBS 32/24kg
15 Burpees

Goal is 7+ rnds

10 rounds for time:

500m Row

15 Burpees