Saturday morning WODs...

April 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

 

Warm-up: Coaches choice!

 

Pre-WOD: 12 Rounds of Tabata:

Alternate between wall sit, hollow hold, and hanging chair hold

 

WOD:

For time:

30 Burpees

30 KB Swings 35/53

30 Jumping Pull-ups

30 KB Swings 35/53

30 Burpees

 

CrossFit

 

Strength:

Review squat clean technique.  Then perform 3 Squat Cleans as heavy as possible with GOOD FORM EMOM for 10 minutes

 

WOD:

4 RFT:

400m Run

20 KB Swings 35/53

10 Power Cleans 95/135

 

Open Gym/Weightlifting

 

Find your CROSSFIT TOTAL (1RM back squat + strict press + deadlift) OR your POWERLIFTING TOTAL (1RM back squat + bench press + Deadlift)

 

 

 

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