Saturday's WODs!

July 20, 2019

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

 

Saturday July 20, 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)

 

With A 35’ Running Clock:

 

A) 15 min AMRAP:

Buy-in: Run 800 Meters

Then, AMRAP

5 Strict Pull-Ups

10 HR Push-Ups

15 Air Squats

 

Rest exactly 5 mins, then @ 20:00:

 

B) 15 min AMRAP:

 

Buy-in: Run 800 Meters

Then, AMRAP

10 KB Swings

10 KB Goblet Squats

10 V-ups

 

*Split the class in half. Half of the athletes will start on part A and other other will start on part B. All will rest together.

 

 

Crossfit (10am)

 

Strength: Snatch Complex

 

EMOM for 10 minutes (10 sets):

 

Power Snatch + Hang Squat Snatch + Overhead Squat

*Sets 1-5 = @ 60-65% of 1-RM Snatch

*Sets 6-10 = @ 70-75% of 1-RM Snatch

 

WOD:

 

12 min AMRAP ladder:

2-4-6-8...etc.

Alt. DB snatch 35/50

DB Front Squats

HSPU (sub = HR burpees)

 

 

Open Gym (11-12)

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

 

 

 

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