Saturday morning WODs!

August 16, 2019

The weekend has finally arrived! Here are your Saturday morning WODs!

 

Saturday Aug. 17, 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)

 

Warm-up: 
15 minutes of accessory work for quality: 
0:45 handstand hold 
10 strict toe to bar 
0:45 pull up bar hang 
20 Cossack Squat (*see demo video below)
0:45 hollow rock hold 
20 hip extensions 
500m run or row

 

Cossack Squat Demo Video:

 

 

WOD:

 

3 RFT: 
25 HR Burpees 
25 Calories 
25 KB Swings 35/53 
25 sec. Handstand hold (sub = 50 sec. Plank hold) 
25 Box Jumps 20/24

 

 

Crossfit (10am)

 

Warm-up:

2 rounds 
10 PVC Pipe Pass thru 
10 single leg glute bridge (each side) 
7 empty bar power snatch 
7 overhead squat 
100m Double KB or DB front rack carry

 

Strength: Let's Snatch!

 

In 20 minutes, work through the following:

 

A) 6 sets of: 2 Power Snatch + 1 Hang Power Snatch at 75-80% 1RM Power Snatch

*Hold onto the bar for the whole complex

 

B) 3 x 3 Snatch Pull (w/ 0:02 pause at the knee) at 90% 1RM Snatch

 

C) Build to heavy double Overhead Squat in remaining time


WOD:

 

For time:

21-15-9: 
Overhead Squats 75/115 
Ring Dips 
*200m Run after each round

 

 

Open Gym (11-12)

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

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