Saturday's WODs!

December 6, 2019

**CORRECTION!** The Eleventh Element class will NOT be held at the gym tomorrow. They will be meeting for the River Run 5K - Run for a Reason instead!!We will have our regular Saturday morning classes as scheduled. Here are your Saturday morning WODs!

 

Saturday Dec. 7, 2019

 

Eleventh Element (8:30am)

UNLOADED PARTNER WOD (9am)

 

Warm-up:

 

Coach’s Choice!

WOD: Partner or Solo!

3 RFT:

30 Wall Balls 14/20

30 Box Jump 20/24

30 DB Push Presses L 35/50

30 DB Push Press R 35/50

30 Calorie Row

30 Partner Push-ups (or push-up shoulder taps if doing solo)

10 Burpee Monkey Swings (burpee + K2E + T2B + pull-up = 1)

 

Partner Push-up Demo video:

 

 

 

Crossfit (10am)

 

Warm-up:

Coach’s Choice!

 

Strength:

Back Squat for load:

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

 

WOD:

For Time

Buy-In:

50 Double-Unders

Then, 30-20-10 reps of:

Alternating Pistols

Russian Kettlebell Swings 53/70

Cash-Out:

50 Double-Unders

 

Scaling:

For Time

Buy-In:

75 Single-Unders

Then, 30-20-10 reps of:

Alternating Box Squat Pistols

Russian Kettlebell Swings 35/53

Cash-Out:

75 Single-Unders

 

 

Open Gym (11-12)

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

 

 

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