Saturday morning WODs...

September 18, 2015

Woop Woop!!  Fun chipper today!  The cats are skinned and we are ready for the weekend! haha

 

Here are your Saturday morning WODs...

 

Saturday Sept. 19, 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

 

EMOMx30:
5 rounds of:
Min 1: Max Burpees
Min 2: Max Lunges
Min 3: Max Ab-mat Sit-ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

 

**Score  = max reps.  The 200m Run counts for 20 reps if you finish within the minute.  If you don’t, designate 15 reps for 150m or 10 reps for 100m.


CrossFit (10am)

 

Warm-up:
Coaches choice

 

STRENGTH:

1. 8 minutes to establish a heavy SQUAT CLEAN 
2. Take 80% of your heavy squat clean from above and complete 20 Squat Cleans for time

 

Then…

 

GYMNASTICS WOD: 

AMRAP in 15 minutes:
5 rounds of:
Min 1: Max Pistols
Min 2: Max C2B Pull-ups
Min 3: Max HSPU

 


Open Gym/Weightlifting (11am)

 

• Front Squat – 4r8s @ 80%
• 1RM Power Snatch
• 8×2 Snatch Pull From Low Hang, work up to a heavy set

 

Assistance - With a Running Clock:

 

AMRAP in 3 mins:
• 3 Power Snatch @ 80%
• 20 DUBs (or 60 singles)

 

Rest 3 minutes

 

AMRAP in 4 mins:
• 4 Power Snatch @ 70%
• 20 DUBs

 

Rest 4 minutes

 

AMRAP in 5 mins:
• 5 Power Snatch @ 60%
• 20 DUBs

 

 


 
 

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