Saturday morning WODs...

January 9, 2016

Welcome to the weekend! Here are your Saturday morning WODs...

 

Saturday Jan. 9, 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:

 

60-40-20

Marching Lunges

 

30-20-10

KB SDLHP 53/70

 

15-10-5

Jumping Pull-ups

 

Post-WOD:

3 Rounds of:

5 Pistols per leg (adjust height if necessary)

15 Superman bends

1 minute plank hold

 

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

Strength:

 

2 rounds of:

15 seconds of max rep Power Snatches

45 seconds rest

25 seconds of max rep Hang Power Cleans

35 seconds rest

15 seconds of max rep Power Jerks

45 seconds rest

25 seconds of max rep Front Squats

35 seconds rest

 

Pre-WOD: Review and practice technique for kipping HSPU

 

WOD:

 

5 RFT:

5 Deadlifts 195/295

100m 2-arm Waiters Walk 26/44 KB or 25/45 DB

15 Kipping HSPU

 

 

Open Gym/Weightlifting (11am)

 

1. Back squat:

10 reps at 60% of your 1RM

3X10 at 70%

 

2. Power clean+push press (complex):

5 reps at 60% of your 1RM

3X5 at 70%

 

3. Clean pull:

3X5 at 80% of your 1RM

 

4. Bench press:

10 reps at 60% of your 1RM

3X10 at 70%

 

 

 

 

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