Saturday morning WODs!

December 15, 2018

The weekend has arrived! Here are your Saturday morning WODs...

 

Saturday Dec. 15, 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:

 

4 EMOM Rounds of:

Station 1 – 5 Box Jumps + 5 Pull-Ups

Station 2 – 5 DB Push-ups + 5 Devil’s Press 20/20

Station 3 – 200 Meter MB Run 14/20

 

WOD:

 

AMRAP in 20 minutes:

5 HSPU

10 Pistols (sub single leg squats to small box)

15 KB Swings 35/53

200m Run

 

Score = total rounds +reps

 

 

CrossFit (10am)

 

Strength:

Overhead Squat

*Set 1 – 5 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

 

*Superset each set of squats with same number of reps and weight of snatch grip high pull

 

WOD:

 

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or give a stab at our DECEMBER CHALLENGE OF THE MONTH!!

 

 

 

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