Saturday morning FUN!

November 29, 2019

It's the weekennnddd!! And back to our regular schedule. Here are your Saturday morning WODs!

 

Satuday Nov. 30, 2019

 

Eleventh Element​ with Coach Logan Poirier​  at 8:30am!

 

UNLOADED PARTNER WOD (9am)

 

Warm-up: Get moving!

1 Min. Cardio of Choice

40 x Jumping Jacks

40 x High Knees (in place)

30 x Arm Circles L (15 Fwd / 15 Bwd)

30 x Arm Circles R (15 Fwd / 15 Bwd)

20 x Reverse Lunges

20 x Butt Kickers (in place)

10 x Inchworms (in place, no push-up)

10 x Supermans

 

TEAM WOD: *TEAMS OF 3!*

 

AMRAP 13

60 Box Jump Overs (follow the leader style)

30 Wall Balls 14/20 (*1 team member must hang from rig while wall balls are occurring. Switch at any time)

15 Devil’s Press 20/30 (*1 team member must hold handstand against wall while devil’s presses are occurring. Switch at any time)

 

Rest 3

 

AMRAP 13

 

60 Atomic Sit-ups 25/35 (*1 partner must hold plate overhead while atomic sit-ups are occurring)

30 Burpees Over Rower

1500M Row (*1 partner holds plank)

 

100M = 1 Rep

 

NOTE: Athletes can switch tasks at any point. For the movements involving the holds, 1 athlete will be working, 1 resting, and 1 holding. Reps can only be accumulated when 1 athlete is holding the position. If they come out of the hold, the reps must stop until someone resumes the hold.

Score each AMRAP separately.

 

 

Crossfit (10am)

 

Warm-up:

200m Run

200m Row

10 Flag Push-ups

10 Spiderman Lunges

10 Side plank hip drops per side

10 Single Leg bridges

10 Can Openers (5/side)

 

Strength Primer:

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

 

Strength:

Bench Press

Build to Heavy Set of 5

 

WOD: TEAMS OF 2.

 

Complete Option A, B, or BOTH! If doing both, rest for 3 minutes in between.

 

Option A)

 

AMRAP 13

60 Hang Power Clean 95/135

30 Front Squat 95/135

15 Rope Climb (or sub 60 T2B)

 

Option B)

AMRAP 13

60 DB Push Press 35/50

30 Burpees Over Rower

1500M Row

 

100M = 1 Rep

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week!

 

 

 

 

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