Saturday morning WODs...

September 24, 2016

Sorry for the post! Coach Rebecca and Matt made it to Canada safe and sound :) Here are your Saturday morning WODs!

 

Saturday Sept. 24, 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:

 

3 Rounds of:

8 Burpee plate jumps

8 atomic sit ups

 

3 rounds of:

10 HR pushup shoulder taps

10 Box Jumps 20/24

 

3 rounds of:

12 jumping pull ups

12 wall balls

 

Post-WOD: Coach’s Choice abs if time!

 

CrossFit (10am)

 

Strength:

 

Squat Snatch – 5s3r @ 75%

 

Assistance – 3 Rounds:

8 Snatch Grip BTN Push Press

8 Overhead Squats

 

WOD:

 

5-10-15-10-5

SDLHP 65/95

Double squat wall balls 14/20

Floor Press + Leg Raise 65/95

100m Farmers Carry 35/53

 

 

Open Gym (11am)

 

Make up any strength sessions that you missed this past week!

 

 

 

 

 

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