Saturday's WODs...

January 5, 2019

Here are your Saturday morning WODs!

 

Saturday Dec. 6, 2019

 

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 Partner WOD (9am)

 

With a partner, one partner working at a time…

5 Rounds:

2 Minutes Wallballs 14/20

2 Minute Kettlebell Swings (53/35)

2 Minute Row or bike for calories

1 Minute Rest

 

Post-WOD (Optional, if there’s extra time):

 

3 Rounds of:

3 Kettlebell Swings

3 Goblet Squats

3 Kettlebell Push Press (Left Arm)

3 Kettlebell Push Press (Right Arm)

30 second hollow hold

 

 

CrossFit (10am)

 

Strength:

Week 1, Day 2

DEADLIFT

5 reps @ 65%

5 reps @ 75%

5 reps @ 75%

 

Assistance:

 

2 x 10 hanging leg raises

3 x 10 good mornings

 

WOD:

From the main site:

For time:

50 strict pull-ups

100 push-ups

150 squats

 

*breakup as needed to scale

 

 

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!! Only 1 day left for our finalists.

 

 

 

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