Saturday morning WODs!

June 22, 2019

Here are your Saturday morning WODs! Grab a partner and see you at 9am!!

 

**Reminder - this is the last week of NO OPEN GYM at 11am due to our Handstand Skills Workshop. Regular open gym hours on Saturdays from 11-12pm will resume next week.

 

Saturday June 22, 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)

 

Both parnters working @ the same time, complete:

100 Box Jumps/Plank Hold

200m Run Together

100 Burpees/Plate Hold

200m Run (together)

100 Wall Balls/Bar Hang (14/20#)

200m Run (together)

100 Alternating Push Ups (you go, I go, while partner holds high plank)

Run 200m Run (together)

100 Wall Ball Sit Ups Feet Hooked together (tap MB overhead and then toss to partner)

200m Run (together)

100 Synchronized Air Squats

200m Run (together)

 

CrossFit (10am)

 

Strength:

A) 1+1/4 Front Squat

2 sets of 5 reps at 35% 1RM

 

B) Front Squats

2 sets of 5 reps at 65%

 

C) Every 2 minutes for 10 minutes (5 sets):

Clean + Front Squat

*Sets 1-2 = 1 rep @ 80% of 1-RM Clean

*Sets 3-4 = 1 rep @ 85%

*Set 5 = 1 rep @ 90%

 

WOD:

 

AMRAP in 15 minutes:

Increasing calories (3, 6, 9, 12…etc)

10 Weighted Squat Jumps 20/30#

5 Power Cleans 95/135

5 Power Jerks 95/135

 

11am – NO OPEN GYM

Tomorrow is the last day of our 4-week Handstand skills workshop with Coach Lippy! Saturday Open gym hours from 11-12pm will resume next weekend!

 

 

 

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