Saturday morning WODs...

January 30, 2016

Great job on that SUPER FUN chipper today! It was so fun that I (Coach Rebecca) did it TWICE! Gotta love my chippers!

 

Thanks Marie for gracing us with your presence and ice cream tonight! For those of you who missed out, she'll be back soon! And remember you can always text her your orders because she delivers! 🍦414-899-7627

 

Now, onto the weekend! Here are your Saturday morning WODs...

 

Saturday Jan. 30, 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

 

Pre-WOD:

All-out effort for 30 seconds of the following:

Calorie Row

Calorie Assault

DUBs (sub singles)

 

WOD:

 

5 Rounds For Reps:

1 minute KB Swings 35/53

1 minute Slam Balls 20/30

1 minute Burpees

1 minute REST

 

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

Strength:

 

All-out effort for 30 seconds of the following:

Calorie Row

Calorie Assault

DUBs (sub singles)

 

WOD:

 

Partner WOD!

 

Teams of 2 complete AMRAP 25:

2-4-6-8-10-12…etc. Clusters 95/135

 

*after each round complete: 4 Rope Climbs (as a team using 1 rope) and a 200m MB Run (together)

For example, in round 1, Sally does 1 Cluster then Ashley does 1 Cluster. Then Sally and Ashley alternate rope climbs until they have finished four climbs. Then, they both do a 200m MB Run together, passing the MB whenever they choose. That is round one.

 

 

Open Gym/Weightlifting (11am)

 

Back squat:

10 reps at 60%,

3X10 at 70%

 

Jerk squats:

8 reps at 80%

8 reps at 85%

3X8 at 90%

 

Jerk:

3 reps at 60%

4X3 at 70%

 

Assistance:

 

A. Single-leg RDL 3x10 per leg

B. Back extensions 3x10

C. Reverse crunch 3x10

 

 

 

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