Hello weekend! Here are your Saturday morning WODs...
Saturday June 16, 2018
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!.
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
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
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)
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!