Saturday morning WODs!

November 2, 2019

Sorry for the late post! Awesome job on those 20.4 performances tonight!

 

Here are your Saturday morning WODs...and don't forget about our Eleventh Element discussion with Coach Logan Poirier at 8:30am!

 

Saturday Nov. 2, 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:

200m Run or Row

20 Lunges

10 Air Squats

20 Mountain Climbers

10 Push-ups

20 Box Step-ups

 

Then, group stretch!

 

Partner WOD:

For time with 1 partner working at a time, except on the runs which will be done TOGETHER.

 

600m Run (loop around block)

50 KB SDLHP 35/53

50 KB Swings

50 KB Goblet Squats

600m Run (loop around block)

50 DUBs

50 Push-ups

50 MB Sit-ups w/toss to partner

600m Run (loop around block)

50 OH Lunges 25/35

50 Squat Thrust Plate Jumps

50 Box Jumps (alternating) 20/24

600m Run (loop around block)

 

 

Crossfit (10am)

 

Warm-up:

20 Calories

15 half kneeling single arm press, each arm

15 perfect air squat slow and controlled

150m Run

15 upright row, each arm

20 lateral boxstep over

 

Strength: Tempo Back Squat Progression

 

Tempo Back Squat @ 31X1

*Set 1 - 4 reps @ 70-75%

*Set 2 - 3 reps @ 75-80%

*Set 3 - 2 reps @ 80-85%

*Set 4 - 4 reps @ 75-80%

*Set 5 - 3 reps @ 80-85%

*Set 6 - 2 reps @ 85-90%

*Set 7 - 6 reps @ 70-75%

 

WOD: It’s a chipper again since we’ve been missing Chipper Friday!

 

The “Broomstick Mile”

 

For time:

25 Back Squats

25 Front Squats

25 Overhead Squats

400m Run

25 Strict Press

25 Push Press

25 Push Jerks

400m Run

50 Hang Cleans

400m Run

50 Snatches

400m Run

 

25 minute cap!

RX = empty bar (35/45)

 

RX+ = HEAVIER! Post load you used if you’re up for a challenge. However, make sure to stay under the 25 minute CAP!

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or take a stab at Open WOD 20.4!

 

 

 

 

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