3/21/19 – WCE11
WARMUP Lateral Bounds Objective: Work Capacity 20m AMRAP 15 KB Swing (35/44/53)(18/26/35) 15 KB Squat (35/44/53)(18/26/35) 5 Laps 15 DB Push Press
Author: Joey Burr
3/20/19 – WCE10
WARMUP Rowing Form Review Objective: Endurance and Work Capacity Each Section is 5m in length with a :30s transition. A: Row For
BC/KB 3/19/19
BOOTCAMP 5 Rounds 1 LR TGU 10 LR DB Row COTD BURN OUT – AMRAP Remaining Time 10 Weighted Situps :45 Row
Member Highlight: Madison and Tiffanie Greene!
We want to take a moment and highlight a member every two weeks who pushes as best as they can at the
3/19/19 – WCE08 AND BSPWK4CHALLENGE
WARMUP :30s Row Intervals 6m Objective: Strength Capacity & Work Capacity Scoring NOTE: Coaches know your Strength. We will be making sure