Here are your lovely Saturday morning WODs along with Eleventh Element at 8:30 led by Coach Logan Poirier!
Saturday Nov. 9, 2019
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)
200m Run or Row
10 Spiderman Lunges with reach
10 Scapular retractions from push-up position
10 SL V-ups
Hurdlers stretch 30 sec. per side
Then, group stretch!
AMRAP Ladder in 30 minutes. You go, I go style:
Buy-in: 1000m Run (together), then:
MB Step-ups 20/24
MB sit-up and toss to partner 14/20
MB Torso Twists
Burpee Tuck Jumps
KB SDLHP 35/53
10 empty bar muscle Cleans
10 empty bar strict press
10 single leg glute bridge per side
A) Deadlift: 4 x 4 reps at 80%
B) Strict Press: 4 x 4 reps at 80%
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
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!