Saturday's WOD and Eleventh Element at 8:30am!

September 27, 2019

Reminder!! We have our second Eleventh Element discussion tomorrow at 8:30am followed by our 9am Unloaded Partner WOD! Spread the word and feel free to bring a friend! Here are your Saturday morning WODs...

 

Saturday Sept. 28, 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

10 Spiderman Lunges

10 HR Push-ups

10 Squats with 2 sec hold at bottom

10 Leg swings per leg

Then, group stretch and workout explanation

 

Partner WOD:

 

4 Rounds of:

400 Meter Run (together)

20 Calories (10 calories per partner. While 1 partner rows, the other performs a plank hold)

30 Wallballs/Atomic Sit-ups, alternating rounds (15 per partner. While 1 partner perform WBs or Atomic Sit-ups, the other must hold a wall sit during WBs and a squat hold during atomic sit-ups) 14/20 WB, 15/25 Atomic (plate)

 

Crossfit (10am)

 

Warm-up:

2 Rounds of:

10 Calories

10 Wall-facing Squats

10 suitcase deadlifts per side

5 strict toe to bar

 

Strength:

Every 2 minutes, perform:

Front Squat x 1 rep

Set 1 – 70% of 1-RM

Set 2 – 80% of 1-RM

Set 3 – 90% of 1-RM

Set 4 – 95% of 1-RM

Set 5 – 100% of 1-RM

Set 6 – 103% of 1-RM (optional)

Set 7 – 105% of 1-RM (optional)

 

Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.

 

WOD:

AMRAP Ladder in 10 minutes:

3-6-9-12…etc.

Ring Dips

Power Cleans 125/185

 

Rest 5 minutes, and when the running clock reaches 15:00, perform the following for time:

 

AMRAP in 5 minutes:

10 T2B

10 Deadlifts 125/185

10 OTB Burpees

 

 

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 Rounds of:

30 second Hang from Rig

5 Strict Pull-ups

 

 

 

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