Here are your Saturday morning WODs!
Saturday Aug. 10, 2019
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)
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
Some partner fun, created by Coach Matt!
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
Clean Deadlifts ( w/ 0:02 pause at the knee
5x3 reps at 85% 1RM clean
Regionals WOD 10.1 (Central/South America)
15 Air Squats
10 Thrusters 75/115
Time Cap = 25 minutes
Open Gym (11-12)