Saturday's WODs!

June 14, 2019

Here are your Saturday morning WODs! Just a reminder that there is NO OPEN GYM from 11-12pm due to week 3 of our Handstand Skills Workshop. Saturday open gym hours will resume Saturday June 29th.

 

Saturday June 15, 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:

KB Warm-up and movement review!

 

WOD:

 

“Kettle Bear 20”

 

2 RFT:

20 KB SDLHP

20 DUBs

20 Single-arm OH Walking Lunges

20 DUBs

20 Alternating Kb Snatch

20 DUBs

20 KB Clean-and-press

20 DUBs

20 KB Swings

20 DUBs

 

*KB = 35/53

*Sub for DUBs is 3:1 singles

 

 

CrossFit (10am)

 

Strength:

A) Hang Clean + Split Jerk

8 sets of 1 hang clean + 2 split jerks at 75-80% of your 1RM clean & jerk.

 

Notes: Don't rush the jerk after completing the hang clean, but take your time to get the right grip and to find your position and then commit fully to the jerk.

 

B) Barbell Triceps Extensions

6 x 6 reps

 

Notes: Lower the bar behind your head and straighten the arms completely in the top using a narrow grip.

 

C) Barbell Sit-Ups

5 x 10-15 reps with a light barbell.

 

Notes: Keep your heels and butt in the ground and your arms straight.

 

WOD:

 

AMRAP in 15 minutes:

5 Strict Muscle-ups (sub = 10 strict pullups)

10 Single Leg Box Squats (heel to floor)

100m Waiter’s Walk 35/50

 

 

 

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