This was a previous spotlight boot camper WOD in honor of our sweet Melanie Daves.....So fun that we got to do this again our your BDay! Happy Birthday Melanie!!
Run
Handstand Hold (15 sec)
Squat- Weighted Hold (15 sec)
KBS 15
Nasty Sets 15
A: 200m 5 rounds
B: 400m 6 rounds
C: 600m 6 rounds
Friday, August 31, 2012
Thursday, August 30, 2012
Again & Again
Buy in run
Burpee
Squats
Mountain
Buy out run
A: 200m 5,10,15x’s10
B: 400m 10,20,30x’s10
C: 600m 10,20,30x’s10
Burpee
Squats
Mountain
Buy out run
A: 200m 5,10,15x’s10
B: 400m 10,20,30x’s10
C: 600m 10,20,30x’s10
Wednesday, August 29, 2012
Runnin' and Swingin'
Run & KBS that’s all folks
1 Mile Run
12 KBS Every 2 minutes 25lb & higher
15 KBS 20 and lower 10 burpee penalty
1 Mile Run
12 KBS Every 2 minutes 25lb & higher
15 KBS 20 and lower 10 burpee penalty
Tuesday, August 28, 2012
The Big 40 aka Keith Smith Spotlight WOD
Slam Balls
Burpees
Oh Squat
Box Jumps
A: 5-10-15-20 200m ea
B: 10-20-30-40 400m ea
C: 10-20-30-40 run 600m ea series
Burpees
Oh Squat
Box Jumps
A: 5-10-15-20 200m ea
B: 10-20-30-40 400m ea
C: 10-20-30-40 run 600m ea series
Monday, August 27, 2012
Saturday, August 25, 2012
Bootcamp Gone Bad
5 stations 1 min ea stations x’s 3 rounds
2 min break after ea. 5 min round
Slam Balls
Slam Balls
Jump Ropes
Fr. Weight squat w/ball
R Wood Chopper
L Wood Chopper