Saturday morning WODs and STRENGTH!

May 13, 2016

Awesome job on that killer "STRIPPER" today everyone! You all did AWESOME! (P.S. We named it a stripper because it is kind of a combo of stamina and chipper...if you were wondering lol). Now that we've got that under our belt, we are ready for the WEEKEND! =D Here are your Saturday morning WODs!

 

Saturday May 14, 2016

 

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

 

WOD:

10 RFT:

4 Jumping Pull-ups

7 Burpees

12 DB or KB Snatch 25/45

 

*Every 5 minutes – Run 200m

 

 

CrossFit (10am)

 

Strength:

BENCH PRESS

3 @ 70%

3 @ 80%

3+ @ 90%

 

Assistance:

4 x 10 Bench Press

4 x 10 Bent-over Row

 

WOD:

 

100-80-60-40-20

DUBs (2:1 Singles)

 

25-20-15-10-5

HR Push-ups

 

10-8-6-4-2

C&J 95/135

 

 

Open Gym (11am)

 

If you missed any days of strength this week, open gym is a good time to catch up!

 

 

 

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