Saturday morning WODs!

February 16, 2019

Welcome to the weekend! Here are your Saturday morning WODs!

 

Saturday Feb. 16, 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)

 

Pre-WOD:

 

3 sets of:

50 alternating single + DUB = 1

4 x 2 single-arm DB thrusters + 2 DB thrusters (challenging weight!)

3 wall walks with 3 second nose-to-wall hold

 

WOD:

 

AMRAP in 20 minutes:

5 pull-ups

10 push-ups

15 squats

10 pull-ups

20 push-ups

30 squats

20 pull-ups

40 push-ups

60 squats

40 pull-ups

80 push-ups

120 squats

 

Score = total reps

 

 

CrossFit (10am)

 

Strength:

 

EMOM for 10 minutes:

Halting snatch grip deadlift w/3 position reset + Full Squat Snatch

*Focus on form and increase in weight as form permits

 

 

 

WOD:

15 Power Snatches 65/95

15 Box Jump Overs 20/24

3 Rope Climbs

12 Power Snatches 75/115

15 Box Jump Overs 20/24

2 Rope Climbs

9 Power Snatches 85/135

15 Box Jump Overs 20/24

1 Rope Climb

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week

 

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