WOD, OLY and Bootcamp Bodyweight (Making Stuff Up)

Friday at the end of training we did a 20 round version of Chelsea, however since I have injured shoulders among my athletes there was some modification happening. I did chinups, pushups and squats but my girls (at least some) did VSnaps, handstands and squats. It was a 20 minute one per minute thing and I am happy to say we ALWAYS finish with at least 20 seconds to go. I remember the first few times I tried this and I would run out of time around about round 15 and never managed to get further than round 21. Now I would easily be able to make 30 in 30 although I have yet to try!

I went into work from midnight until 5am on Sunday morning after having rested all day Saturday in preparation. It didn’t really matter, I was still insanely tired on Sunday but I managed to crank out 100 deadlifts and 100 squats with 95lbs in around 20 minutes.

I am also trying to build a decent ab workout for bootcamp, I have some variations but nothing really bootcamp worthy.

So rather than rely on stuff I could find, I thought I would make some stuff up and see how they handled it.

Here’s the rundown, if you want to know what side rocker runners are, you will just have to email me and ask.

x2
10 full crunch
10 regular pushups
10 curl up to bar
10 pullups
10 side crunch

x2
20 leg up crunch
10 military pushups
10 mb situp double twist
10 pullups
10 hanging leg raise

x2
10 side plank leg raise / toe touch
10 spider each side
20 MB shelf stacker 10 per side
10 front lunge
40 side rocker runners each side

x2
40 running backs each arm
10 clap pushups
10 leg cross under hip touch floor each side
10 pullups alternate hands
20 wall sit mb side touch

x2
10 falling towers mb under butt
10 plyo pushup
30 second superman plank each
10 chest pullups
20 flutters low and middle only

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with clap

 



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This entry was posted on Tuesday, September 18th, 2012 at 5:00 PM and is filed under Crossfit WOD Type Workouts, Gymnastics / Bootcamp. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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