Saturday's WODs and Dorian UPDATE **

August 31, 2019

*DORIAN UPDATE*

 

Hey guys,

So unfortunately it looks like we are going to be CLOSED on Monday due to the incoming storm. As of now, we are planning to have regular classes on Saturday and Sunday, CLOSE on Monday, and maybe Tuesday as well. We will keep you posted with any changes. Please post on our Team Dimensions page if you need help with any hurricane prep or if you need a place to go! We are all here to help each other!

 

Here are your Saturday morning WODs...

 

Saturday Aug. 31, 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:

 

For 8 minutes, cycle through the following:

100m Run

50 Jump Rope

5 DB Single arm Overhead Squats per arm

10 Handstand shoulder taps against wall (or 20 handstand steps)

 

PARTNER WOD:

 

For time, with a partner (only 1 partner working at a time):

100 Calories

75 Goblet Box Step Overs, 20/30# DB

50 Single arm front squat + thruster = 1

25 Jumping Pull-ups

50 Squat Thrust Plate Jumps 25/35

75 OH Lunges 25/35

1000m MB Run (together) 14/20

10 MB Deck Squats with toss to partner (each partner must do 10)

 

 

Crossfit (10am)

 

Warm-up:

See Unloaded

 

Strength:

Back Squat Progression:

Set 1: 2 x 5 reps @ 70% 1RM

Set 2: 2 x 3 reps @ 80%

Set 3: 2 x 1 rep @ 90%

Set 4: 10 reps @ 75%

 

WOD:

For time:

27 Calories

21 Hang Power Cleans

15 Jerks

9 OTB Burpees

15 Jerks

21 Hang Power Cleans

27 Calories

 

RX = 75/115

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or do some accessory work!

 

Open Gym Accessories:

4 sets:

30 second BACH

100m Plate Pinch Walk

200m Sandbag carry (or double KB front rack carry)

10 Weighted Single Leg RDLs

 

 

 

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