Saturday morning WODs!

July 13, 2019

Here are your Saturday morning WODs!

 

Saturday July 13, 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)

T

eams of 2:

Ascending Ladder for 30 Minutes

3-6-9-12-15...

Calories

KB SDLHP 35/53

KB Swings 35/53

Box Jumps 20/24

Partner MB Sit-ups 14/20

Over-your-partner Burpees

*1 partner working at a time, except on the MB Sit-ups

 

 

CrossFit (10am)

 

Strength:

From 0:00-8:00:

Alternating EMOM x 8 (4 Rounds):

Minute 1 - 2 Pausing Jerk Dips (pause for 2 seconds in dip) + 1 Split Jerk

Minute 2 - :30s Barbell Overhead Hold

 

WOD:

 

For max reps:

:30s On, :30s Off - Deadlifts

:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts

:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts

1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts

:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts

:30s On - Push Jerks

 

RX = 75/115

 

 

Open Gym (11-12)

 

 

 

 

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