Saturday morning WODs and Eleventh Element!

November 9, 2019

Here are your lovely Saturday morning WODs along with Eleventh Element at 8:30 led by Coach Logan Poirier!

 

Saturday Nov. 9, 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

10 JJTT

10 Spiderman Lunges with reach

10 Scapular retractions from push-up position

10 Push-ups

10 SL V-ups

Hurdlers stretch 30 sec. per side

 

Then, group stretch!

 

Partner WOD:

 

AMRAP Ladder in 30 minutes. You go, I go style:

 

Buy-in: 1000m Run (together), then:

 

1-2-3-4…etc.

MB Step-ups 20/24

MB sit-up and toss to partner 14/20

MB Torso Twists

Burpee Tuck Jumps

KB SDLHP 35/53

Goblet Squats

KB swings

Calories

 

 

Crossfit (10am)

 

Warm-up:

 

2 Rounds:

250m Row

10 empty bar muscle Cleans

10 empty bar strict press

10 single leg glute bridge per side

 

Strength:

 

A) Deadlift: 4 x 4 reps at 80%

 

B) Strict Press: 4 x 4 reps at 80%

 

WOD:

 

For Time:

 

Buy-In:

10 Bar Muscle-Ups

 

Then, 9-6-3 reps of:

Power Cleans 85/135

Front Squats 85/135

 

Then, 7-5-3 reps of:

Squat Cleans 105/155

Jerks 105/155

 

Buy-Out:

15 Chest-to-Bar Pull-Ups

15 OTB Burpees

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or take a stab at Open WOD 20.5!

 

 

 

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