Saturday's WODs!

June 15, 2018

Hello weekend! Here are your Saturday morning WODs...

 

Saturday June 16, 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

 

Pre-WOD:

20 minutes to cycle through the following stations:

Station 1 – 10 Single leg banded glute bridges (each leg)

Station 2 – 12 DB Hammer Curls (keep core engaged)

Station 3 – 100m Straight-away SPRINT

Station 4 – Max chin-over-the-bar L-sit hold

 

WOD:

 

10 Rounds For Time:

5 Jumping Pull-ups

10 “X” Dumbbell Movement 20/30

15 Hollow Rocks

 

Round 1 – Dumbbell Push Press

Round 2 – Dumbbell Burpees

Round 3 – Dumbbell Power Cleans (ground to shoulders)

Round 4 – Dumbbell Bench Press

Round 5 – Dumbbell Lunge Steps

Round 6 – Dumbbell Front Squats

Round 7 – Dumbbell Bent Over Rows

Round 8 – Alternating Dumbbell Snatches

Round 9 – Dumbbell Sumo Deadlifts

Round 10 – Dumbbell Thrusters

 

 

CrossFit (10am)

 

Strength:

 

1. You have 12 minutes to perform 5 sets of a 3-Position Snatch (high hang, low, hang, floor), building in weight each set

 

Then, at 12:00:

7 min. EMOM:

1 HEAVY Power Snatch (not going for a max, should be about 80-85% 1RM)

 

WOD:

 

3 RFT:

75 DUBs (2:1 singles)

50 Air Squats

15 Power Snatches 75/115

 

 

Open Gym (11-12)

 

Make up any WODs or strength training that you missed this week, improve your score for our June Challenge of the month, or work on your GOATs!

 

 

 

 

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