Welcome to weekend! Here are your Saturday morning WODs!
Saturday Oct. 15, 2016
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)
3 Rounds of :45 sec on/:15 sec off:
MB Torso Twists
Min 1: 16/20 Calorie Row
Min 2: 15 Wall Balls 14/20
Min 3: 50 DUBs
5 reps at 75%
4 reps at 80%
3 reps at 85%
2 reps at 90%
1 rep at 95%
**perform each set on the 2:00 (set 1 at 0:00, set 2 at 2:00, set 3 at 4:00, etc)
2 Rounds of:
10 Back Rack Step-ups (alternating)
30 second hollow hold
10 Hang Power Cleans 65/95
10 OTB Hops
10 Floor Press 65/95
10 Floor Wipers (total)
Cash-out: 200m Farmer’s Carry 35/53
**EVERY TIME YOU SET THE KBs DOWN YOU MUST DO 10 SQUAT JUMPS BEFORE PICKING IT BACK UP AGAIN
Open Gym (11am)
Make up any strength sessions that you missed this past week!