Awesome work on that crazy chipper today guys! Make sure you are re-hydrating after and during the WODs in the crazy hot and humid weather! Now on to the weekend...
Here are your Saturday morning WODs!
Saturday June 20, 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)
Buy-in: 50 Push-ups
10 Mule Kicks
15 Wall Balls 14/20
20 KB SDLHP 35/53
Cash-out: 3 Rope Climbs
Build up to your 5RM BACK SQUAT
20 Bodyweight Deadlifts
40 Box Jumps 20/24
Accumulate 3 minutes of plank holds
Open Gym/Weightlifting (11am)
• Power Clean + Clean - 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean)
• Snatch Balance - 60%x3x4
• Push Press - 70%x5x4
• Muscle Snatch - 50%x4, 55%x4, 60%x3x2
3 sets; no rest:
15 Sit Ups
12 Barbell Row