Saturday's WODs!

July 5, 2019

Attendance was quite scarce today...you guys must have had too much fun celebrating America's birthday yesterday 😜 Well we're on to the weekend tomorrow so game on!

 

Saturday July 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)

 

Partner “BERT”

 

For time with a partner. 1 athlete works at a time while the other rests, except on the runs of course 😊

 

50 Burpees

400m Run (together)

100 Push Ups

400m Run (together)

150 Walking Lunges

400m Run (together)

200 Air Squats

400m Run (together)

150 Walking Lunges

400m Run (together)

100 Push Ups

400m Run (together)

50 Burpees

400m Run (together)

 

 

CrossFit (10am)

 

Strength:

A) Max reps in 1 set (1 attempt) of strict press at 50% 1RM

B) 4 sets of 9 bench press at 65% 1RM. Treat this as "for time". Rest as little as needed to maintain unbroken sets.

 

WOD:

 

4 RFT:

30 DUBs

20 Wall Balls 14/20

10 Pull-ups (5 strict + 5 kipping)

 

 

Open Gym (11-12)

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

 

 

 

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