Saturday morning WODs...1/31/2015

January 30, 2015

Nice job on those "trips" today to everyone who attempted and or succeeded with them!  Had a handful of RX's for our chipper which was AWESOME.  Let's get ready to take on the weekend...here are your Saturday morning WODs!

 

Saturday Jan. 31, 2015 (Last day to register for WODaMania if you haven't done so already!)

 

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)

 

SKILLS:

10 minutes of Alternating EMOM:

Odd - 10 Toes 2 Bar

Even - 15 Box Jumps (practice rebounds if possible)

 

then...

 

WOD:

3 Rounds: 

1 minute Row for Calories

1 minute Ab-mat Sit-Ups

*Rest 1 minute in between rounds

 

Rest 2 minutes....

 

3 Rounds:

30 seconds max Burpee Tuck Jumps

30 seconds max KB Swings 35/53

 

*Rest 1 minute in between rounds

 

CrossFit (10am)

 

Strength: 1-1-1-1-1-1-1

 

Build up to a heavy set of the following complex:

Thruster / push press / push jerk / split jerk

 

(A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.) 

 

WOD:

 

3 RFT:

75 Air Squats

50 Single-arm KB Shoulder-to-overhead 35/53

25 Hollow Rocks

 

Olympic Weightlifting

 

• Snatch - 70%x2, 75%x2, 80%x1, 85%x1, Heavy Single; 80%x2x3 (% of Heavy Single) 

• Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, Heavy Single; 80% x (2+1) x 3 (% of HS) 

• Back Squat - 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1 

• Push Press - 70%x5x5 

 

 

 

Please reload

Featured Posts

Stamina Wednesday!

December 11, 2019

1/10
Please reload

Recent Posts

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

December 6, 2019

December 3, 2019

December 2, 2019

Please reload

Archive