Saturday morning WODs!

January 19, 2019

On to the weekend! Here are your Saturday morning WODs, and the start of Week 3 of our Wendler strength program 👍

 

Saturday Jan. 19, 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 WOD (9am)

 

A) AMRAP Ladder in 7 mins:

1-2-3-4-5...etc.

Devil's press 20/30

Pull-ups

 

Rest 1 min

 

B) AMRAP Ladder in 7 mins:

2-4-6-8...etc.

Wall Balls 14/20

Box jumps 20/24

 

Rest 1 min

 

C) AMRAP Ladder in 7 mins:

3-6-9-12...etc

DUBs

Deck squats

 

 

Post WOD abs (if there's time and you have some extra juice to burn!)

3 Rounds of:

20 Weighted Sit-Ups

25 x 4-Count Flutter Kicks

30 Second superman Hold

 

 

CrossFit (10am)

 

Strength:

 

Week 3, Day 1

STRICT PRESS

 

2 x 5, then 2 x 3 reps for warm up sets increasing to 75% of your 90% 1RM (based off that same number that we have been using for the last two weeks)

 

Then…

5 @ 75%

3 @ 85%

1+ @ 95%

 

Assistance:

3 x 5 sott's press (see video below)

3 x 30 second handstand hold (free standing or against wall)

 

Sott's press explained:

 

 

WOD:

 

5 RFT:

5 Dumbbell Hang Clean and Jerk, Left Arm 35/50

5 Dumbbell Hang Clean and Jerk, Right Arm 35/50

10 Alternating Dumbbell Power Snatches 35/50

10 Chest to Bar Pull-ups

12/15 Calorie Bike or Row

 

 

Open Gym (11-12)

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

 

 

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