Saturday morning WODs!

July 21, 2018

TGIF!!! Here are your Saturday morning WODs!

 

Saturday July 21, 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)

 

 

Pre-WOD/Primer:

Every minute, on the minute, for 12 minutes (4 sets):

Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB Presses

Minute 2 – 12 Pistols or Single-leg squats to small box

Minute 3 – Plank hold

 

WOD:

For time:

1-Mile Run

20 Man Makers 20/30

800 meter Run

40 HR Push-ups

400 meter Run

60 Box Jump Overs 20/24

 

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

 

 

CrossFit (10am)

Strength:

Strict Overhead Press

* Set 1 – 5 reps @ 80-85%

* Set 2 – 4 reps @ 85-90%

* Set 3 – 3 reps @ 90-95%

* Set 4 – 2 reps @ 95-98%

* Set 5 – 1 rep @ 100-105%

*Complete same rep count/load as strict press of Overhead Squats after each set (lighten up if needed based on mobility, but strive to keep weight the same)

WOD:

 

3 RFT:

30/20 Calories

20 Front Squats 75/115

10 Alternating Front-Racked Lunges 75/115

20 OTB Hops

30 second handstand hold against wall

 

 

Open Gym (11-12pm)

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

 

 

 

 

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