Saturday morning WODs...

June 19, 2015

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

 

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)

 

Warm-up: 

Coaches choice!

 

Buy-in: 50 Push-ups

 

4 Rounds:

10 Mule Kicks

15 Wall Balls 14/20

20 KB SDLHP 35/53

 

Cash-out: 3 Rope Climbs

 

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

STRENGTH: 

Build up to your 5RM BACK SQUAT

 

WOD:

 

3 RFT:

20 Bodyweight Deadlifts

40 Box Jumps 20/24

 

Post WOD:

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

 

Assistance:

3 sets; no rest:

15 Sit Ups

12 Barbell Row 

 

 

 

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