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OUR BLOG

Cowabunga

By brett kokoruda | In WOD | on July 28, 2018

Heroes on the half shell

Bootcamp
Part A:
10 rounds, alternating partners
3 deadlifts (205/135) / deadhang hold
6 bench press (115/75) / high plank hold
9 back squats (155/105) / wallsit hold
ADV: rope hold, HS hold against wall, goblet squat hold

Part B:
3 rounds with a partner
20 situp claps
20 leg raise throws
20 plank taps

Fundamentals
Part A:
Hang power snatch
3-3-3-3-3

Part B:
5 rounds
12 KB deadlifts (70/53)
10 push ups
8 box jump overs (30/24)
200m run
ADV: deadlift (205/135), HSPU, burpee box jump overs

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