Saturday morning WODs!

October 15, 2016

Welcome to weekend! Here are your Saturday morning WODs!

 

Saturday Oct. 15, 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 Isometrics:

3 Rounds of :45 sec on/:15 sec off:

Plank

Wall Sit

MB Torso Twists

 

WOD:

 

EMOMx18

Min 1: 16/20 Calorie Row

Min 2: 15 Wall Balls 14/20

Min 3: 50 DUBs

 

 

CrossFit (10am)

 

Strength:

 

Back Squat:

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)

 

Assistance:

2 Rounds of:

10 Back Rack Step-ups (alternating)

30 second hollow hold

 

WOD:

 

3 RFT:

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!

 

 

 

 

 

 

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