Saturday morning WODs...

March 13, 2015

 

Welcome to the weekend!  If you are joining the craziness and celebrating St. Patty's Day this weekend, HAVE FUN and BE SAFE!  

REMINDER - If you would like to do 15.3 tomorrow during open gym from 11am-12pm, we will have judges available.  

 

Here are your Saturday morning WODs...

 

Saturday March 14, 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)

 

PARTNER WARM UP:

Accumulate 40 between you and your partner of each while one partner maintains hold position:

Push-ups (hold plank)

Calorie Row (hollow hold)

K2E (Hanging chair hold)

Squats (wall sit hold)

 

*partner accumulating reps cannot work unless other partner is holding specified position*

 

Pre-WOD:

PULLING STRENGTH

 

Choose one of the following:

1. Accumulate 25 STRICT Pull-ups

2. Accumulate 35 kipping pull-ups

3. Accumulate 40 Banded Pull-ups

4. Accumulate 50 ring rows

 

WOD:

3 RFT:

400m MB Run

25 DB Push Press 20/30

100 DUBs (sub 300 singles)

 

CrossFit (10am)

 

WARM UP:

Same as above

 

SKILLS:

Choose one of the following:

1. 2 Legless rope climbs

2. 3 Rope Climbs with Legs

3. 4 Knotted Rope Climbs

4. 15 Up-downs

 

5-10-15-20-15-10-5

Floor Press 75/155

20-15-10-5-10-15-20

Slam Balls 30/50

 

**200m Run between Floor Press and Slam Balls

 

 Open Gym/Weightlifting/15.3

 

• Front squat: 60%x3, 70%x2, 75%X1, 80%x1, 85%x1, 90%x1, 95%x1

• Snatch: 3 Rounds: (75%x1, 80%x1, 85%x1).  Then after all 3 rounds take 90%x1x2

• Clean and jerk: 75%x1, 80%x, 85%x1

• Assistance: Back and abs. (your choice).

 

 

 

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