Saturday morning WODs...back to regular schedule:

November 27, 2015

That was a great post-Turkey Day WOD today! Thanks to everyone who came out to burn off all that turkey! Back to our regular schedule tomorrow...here are your Saturday morning WODs:

 

 

Saturday Nov. 28, 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 (9am)

 

Warm-up:

Coaches choice

 

Pre-WOD: Pulling practice! Choose one of the following pulling exercises and do 5 sets of 10 reps. Superset with 10 push-ups. This is not for time so focus on form.

 

Pull-ups (assisted or unassisted, any type)

KB or DB Bent Over Row

Ring Rows

 

WOD:

 

3 RFT:

500m Row

25 KB Swings 35/53

15 Wall Balls

1 Rope Climb (subs = knotted, 3:1 up downs, 8:1 ring rows)

 

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

Strength:

Shoulder-to-Overhead, you choose! Choose one of the following exercises and complete 3 sets of 8 reps at a challenging weight. Superset with 8 strict pull-ups.

 

Strict Press

Push Press

Power Jerk

Split Jerk

Thruster

 

WOD:

 

AMRAP in 10 minutes:

 

5 Double Down Burpees

10 K2E

15 Wall Balls 14/20

 

 

Open Gym/Weightlifting (11am)

 

1. Back Rack Barbell Step-ups

- 4 sets of 10 alternating, increase weight each set if you feel good

 

2. Bench Press

- 5 sets of 5 at 80% 1RM

- Superset with 5 KB Bent Over Row

 

3. Olympic Lifting – 3-position power snatch

- 6 sets, increasing load only if form permits.

The 3 positions: the pockets, high hang (above knee), and low hang (below knee but off the floor).

 

4. Conditioning

5-4-3-2-1

Bear Complexes (Power Clean + Front Squat + Push Press (from front) + Back Squat + Push Press (from back)

Hundred meter row

Wall Walks

 

 

 

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