Saturday morning WODs!

March 18, 2017

A note from Coach Rebecca:

I'm disappointed that I wasn't able to attend Friday Night Lights this week to see you all smash last year's 16.4 scores! Can't wait to see how you all did! I'm sure there were some epic performances and team spirit activities going on!

 

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

 

Saturday March 18, 2017

 

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)

 

Pre-WOD:

EMOM for 8 minutes:

Odd: 8 KB Thrusters

Even: 3 Wall Walks

 

WOD:

 

For Time:

25 Goblet Squats 35/53

400 meter MB Run 14/20

25 Jumping Pull-ups

400m Row

25 HR Push-ups

400 meter MB Run 14/20

25 Ring Rows

400 meter Row

25 KB Flip Squats 35/53

 

 

CrossFit (10am)

 

Strength:

EMOM for 11 mins:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

 

**At 0:00, 5:00, and 10:00, run 200m instead of doing to above complex

 

WOD:

 

7 RFT:

7 Squat Cleans 95/135

7 KB swing 53/70

 

 

Open Gym (11am)

 

Make up any strength sessions that you missed this past week! OR…17.4!

 

 

 

 

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