Saturday morning team fun!

May 18, 2018

It's been a tough week of WODs! Way to push hard and discover new limits! Now for a fun team unloaded WOD to kick off your weekend! Here are your Saturday morning WODs...

 

Saturday May 19, 2018

 

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)

 

Team up or work alone...your choice!

 

Teams of 3:

 

For Time (30 Minute Cap):

 

600m Run*, 75 Burpees, 75 box jumps 20/24

 

600m Run, 60 DB Thrusters 20/30 (one DB in each hand), 60 Jumping Pull-ups

 

600m Run, 45 Deck Squats, 45 Calorie Bike

 

600m Run, 30 DB Renegade Row R/L = 1, 30 Weighted Step-ups (2 DBs - 1 in each hand 20/30)

 

600m Run, 15 MB Atomic Sit-ups 14/20, 15 Rotating Wall Balls*

 

*All runs must be completed together as a team. Each 600m run will be completely by doing one loop around the block.

 

*For the rotating wall balls, the first team member will perform the squat and throw. With the ball in the air, the teammates will rotate and the next teammate in line will catch the MB and perform the next squat and throw. The third teammate will catch the MB and perform the third rep. Teammates will continue to rotate in this fashion, performing one rep at a time. If the MB is dropped, the team must start again from the first rep. It's only 5 reps each...work together...you've got this!

 

Or…

 

Individually:

For Time (30 Minute Cap):

 

Same as above, but with 400m runs and 21-18-15-12-9 reps of the exercises

 

 

CrossFit (10am)

 

Strength:

 

4x3 Paused Cleans

70-80% of last weeks heavy single

2x8 KB front rack reverse Lunges

WOD:

 

3 RFT:

10 C&J 95/135

20 Mountain Climbers

10 Push-ups

20 Ab-mat Sit-ups

10 SL Deck Squats (sub = 3:1 marching lunges)

200m Run

 

 

Open Gym (11-12)

 

Make up any WODs or strength training that you missed this week! Or work on your GOATs 😊

 

 

 

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