Saturday morning WODs!

February 5, 2016

Some fun WODs in store for you tomorrow! Welcome to the weekend! Saturday morning sweat sesh...grab a partner and LET'S GO!

 

Saturday Feb. 6, 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

 

Partner WOD!

 

In any order, complete the following with your partner. You have to finish every exercise in it’s entirety before moving on to the next. Only one partner working at a time.

 

100 Calorie Assault

90 MB Sit-ups

80 Alternating Box Jumps 20/24

70 Ball Slams 30/50

60 Partner Wall Balls 14/20

50 Over-your-partner Burpees

40 Pull-ups

30 Atomic Sit-ups 25/45

20 WTF

10 x 100m Sprint

 

 

CrossFit (10am)

 

Warm-up:

Coaches choice

 

Strength:

 

Split Snatch – watch this video before coming to class!

 

 20 minutes - We will be working on split snatch technique and increasing weight as we get more comfortable with the movement.

WOD:

 

15 min. AMRAP

5 Power Snatch (split snatch is acceptable as well!) 65/95

10 OTB Squat Thrust Double Hops

15 Wall Balls 14/20

 

 

Open Gym/Weightlifting (11am)

 

Back squat

5 reps at 65%

5 reps at 75%

3X5 at 85%

 

Snatch pull from hang

3X5 at 85%

 

Snatch

3 reps at 60%

3 reps at 70%

3 reps at 80%

3 reps at 85%

 

Clean pull

3X5 at 85%

 

Clean and jerk

3 reps at 60%

3+1 reps at 70%

3 + 1 reps at 80%

3 + 1 reps at 85%

 

 

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