Saturday morning WODs...

August 15, 2015

The weekend is upon us!!  Here are your Saturday morning WODs...

 

Saturday Aug. 15, 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)

 

SKILLS:

Death by DUBs

10-20-30-40-etc.  (sub for singles is 2:1)

 

WOD:

 

10 min. AMRAP:

10 Box Jumps 20/24

200m Run

 

Rest 3 minutes

 

10 min. AMRAP:

10 HR Burpees

200m Row

 

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

STRENGTH:

 

3 sets of 8 jerk dip squats increasing weight each set.  

 

Then, 3 sets of 4 Split jerks at each weight you did for the dip squats.

 

WOD: 

 

21-15-9

Cleans 75/115

Jerks 75/115

 

600-400-200m Run after each set (600m after 21’s, 400m after 15’s, etc)

 

 

Open Gym/Weightlifting (11am)

 

• Front Squat – 5 @ 50%, 5 @ 70%, 5 x 5 @ 80%

• Snatch Grip Shrug – 3 x 5 @ 80% 

• Hang Snatch High Pull – 3 x 5 @ 80%

• Snatch Balance – 3 @ 50%, 3 x 3 @ 60% (of snatch) *increase in the last couple sets if you feel good

 

Assistance:

 3-way DB bicep curl (zottman, strict, hammer) – 3 x 5 per arm

 DB Rows from bench – 3 x 10 per arm 

 Overhead Tricep Extension with band – 3 x 10 per arm

 

 

 

 

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