Saturday WODs - 1/10/2015

January 10, 2015

Great work on that chipper today!  You all deserve a nice relaxing weekend after a tough week of WODs.  Here is your Saturday morning fun :)

 

Saturday Jan. 10, 2015

 

BEAST Bootcamp: 

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!

 

Unloaded WOD (9am)

 

Buy-in: 1000m Run 

 

Then… 

 

5-10-15-10-5 Reps of the following ladder:

 

Renegade Man Makers w/o push-ups 20/30

 

Slam Balls 30/50

 

KB Goblet Squats 35/53

 

Atomic Sit-ups 25/35

 

Box Jumps 24/30

 

Cash-out: 1000m Run

 

CrossFit (10am)

 

Warm-up:

Football Drills

Running Drills

Deadlift Warm-up

 

Strength:

EMOM 9 minutes:

4 Dead Lifts @ 60% of your 1 RM

 

WOD:

3 RFT:

10 Dead Lifts (155/225 OR 50% of your 1 RM – which ever is less)

15 Ring dips

100 DUBs (or 200 singles)

 

Olympic Weightlifting (11am)

 

• Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4

• Clean Pull - 90% x 3 x 4

• Front Squat - 70% x 4 x 5

• If you feel good, take the weights up

 

If you feel good, take the weights up :)

 

Assistance:

3 sets:

10 DB Military Press

15 KB SDLHP

20 GHD Sit-ups

 

 

 

 

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