Only 1 more day before our CFD FRIENDSGIVING 2018! Hope most of you can make it! And we're even going to have some nice "Fall" weather! How exciting :) Great job on that benchmark dirty dozen today! And dirty it was ;) Here are your Saturday morning WODs!
Saturday Nov. 17, 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!.
Unloaded WOD (9am)
Partner up and each complete the November Challenge of the Month for time!! Record all times on the whiteboard. While one partner completes their 30 reps, the other partner counts and watches for good form.
~ 400m Run ~
4 Rounds of:
20 Renegade Row 20/30
~ 300m Run ~
3 Rounds of:
15 Air Squats
15 Hollow Rocks
~ 200m Run ~
2 Rounds of:
10 Burpee Pull-ups
~ 100m Run ~
1 Round of:
5 Wall Walks
5 Hundred unders
A) Turkish Get-ups x 3/hand x 4
Notes: Working to a heavy, but nonetheless safe, set. Breaking apart and segregating the movement. Take you time and increase the weights each set if you can. Focus on the shoulder mobility required to perform this movement smoothly.
B1) Z Press @ 50% of max overhead press x 8-10 x 3
Notes: Using a barbell (or dumbells for an added challenge), sitting on the floor with your legs straight in front of you and locked out at the knee, pressing to overhead. Try to pause overhead and work on a nice shoulder extension.
B2) Double Unders x 75 x 3
Notes: To be completed immediately after Z-press. One jumps, two skips. Singles if need be..
Back Squats 95/135
Cash-out: 25/35 Calories
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 November CHALLENGE OF THE MONTH!!