Saturday fun!

September 22, 2018

Sorry for the late Friday night post! But I know you are all still awake ;) Here are your Saturday morning WODs!

 

Saturday Sept. 22, 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)

 

Warm-up/Primer:

4 rounds of:

Strict K2E (or hanging leg raises)

30 seconds rest

DB RDLs (w/2-DBs)

30 seconds rest

30 seconds side plank (right)

30 seconds side plank (left)

30 seconds rest

 

Partner WOD:

600m loop around the block (together)

100 MB Step-ups (while partner holds plank)

600m loop around the block (together)

100 KB Swings 35/53 (while partner holds wall sit)

600m loop around the block (together)

100 DUBs (while partner hangs from rig)

 

*Runs are all done together. For the movements, the partner who is accumulating reps can only be working when their partner is holding. Switch as you see fit.

 

Post-WOD Mobility: 10 minutes with the foam roller or lacrosse ball!

 

 

CrossFit (10am)

Strength:

Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell External Rotations x 8-10 reps each arm @ 2020

Rest 60 seconds

 

WOD:

3 RFT:

15 SDLHP 65/95

20 Floor Press

15 Hollow Rocks (with OTB Deck Squat after each 5 reps)

20 Front Rack Lunges

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or get a score up on that board for our September CHALLENGE OF THE MONTH!! Let’s get some more names on that board!

 

 

 

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