Awesome work on that BEAST of a chipper today guys! You now deserve some rest and relaxation this weekend...after you WOD of course ;) We are in the works of planning our next CFD beach day as well :)
Here are your Saturday morning WODs!
Saturday May 9, 2015
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)
Warm-up: Coaches Choice!
5 mins. of pull-up practice
50 Ab Mat Sit Ups
40 Lunges (total)
30 Box Jumps 20/24
20 Grass Hoppers (total)
10 DB Renegade man makers (push up, row right, push up, row left, power clean, push press)
STRENGTH: (20 mins)
Warm up sets:
5 @40%, 5@50%, 5@60%
Working sets: 5@75%, 3@85%, 1@95%
**Run 150m (to stop sign and back) between each set
Barbell = 65/95
Open Gym/Weightlifting (11am)
10 reps at 60% 1RM
3X10 @ 70%
Jerk squats - 8 reps @ 80%, 8 reps @ 85%, 3x8 @ 90%
Jerks – 3 reps @ 60%, 4x3 @ 70%
Assistance – 3 rounds:
10 Single Leg RDL per leg
10 Back Extensions (on GHD or superman)
10 Reverse Crunch