Saturday's WODs!

August 10, 2019

Here are your Saturday morning WODs!

 

Saturday Aug. 10, 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)

 

Warm-up:

400m Run or Row, then 2 rounds of:

10 Side plank dips per side

10 Superman/Back extensions

10 Air Thrusters

10 Contralateral V-ups

3 Strict Pull-ups

 

WOD:

 

Some partner fun, created by Coach Matt!

 

For time:

1000m MB Run (with 1 MB per partner) 14/20

100 Burpees (partner holds plank)

600m MB Run

60 Wall Balls (partner holds wall sit)

400m MB Run

40 C2B Pull-ups (partner holds handstand)

200m MB Run

 

*on the exercises involving the holds, the athlete can only be working when their partner is holding

 

 

Crossfit (10am)

 

Strength:

Clean Deadlifts ( w/ 0:02 pause at the knee

5x3 reps at 85% 1RM clean

 

WOD:

 

Regionals WOD 10.1 (Central/South America)

7 RFT:

5 Pull-ups

10 Push-ups

15 Air Squats

10 Thrusters 75/115

 

Time Cap = 25 minutes

 

 

Open Gym (11-12)

 

 

 

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