Saturday morning WODs!

December 28, 2019

And here we have your Saturday morning WODs, along with the wonderful Eleventh Element with Coach Logan Poirier at 8:30am!

 

Saturday Dec. 28, 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:

45 seconds at each station. 15 sec of rest.

Jumping Jacks

Push-Ups

Super slow perfect squats

Fast Squats

Spiderman Squats 

Mt. Climbers

Cat Cows

Downward Dog

Upward Dog

Childs Pose

 

WOD:

Team Chipper

 

In Teams of 3-4

2 can work at a time

35 min time cap

Movements can be done in any order, but once you start a movement, you must finish it before moving on.

 

200 Pull-Ups

200 KB Swings 35/53

200 Box Jumps 20/24

200 Over Head Walking Lunges 25/35

200 Partner Plate Sit-ups

200 Push-ups

10 Rope Climbs

 

Crossfit (10am)

 

Warm-up: Coach’s Choice, or see unloaded.

 

Strength: 15 minutes to complete

5 Hang Squat Cleans @ 70

4 Hang Squat Cleans @ 75%

3 Hang Squat Cleans @ 80%

4 Hang Squat Cleans @ 75%

3 Hang Squat Cleans @ 80%

2 Hang Squat Cleans @ 85%

3 Hang Squat Cleans @ 80%

2 Hang Squat Cleans @ 85%

1 Hang Squat Cleans @ 90%

 

 

WOD:

Perfect Bar” from CompTrain…

3 Rounds:

1 Round of "DT"

200 Meter Run

 

500m Row

 

3 Rounds:

1 Round of "DT"

200 Meter Run

 

* 1st Half Barbell: 155/105

* 2nd Half Barbell: 135/95

 

 

Open Gym (11-12)

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

 

 

 

Please reload

Featured Posts

Saturday's Home WOD and Pre-WOD Strength!

April 4, 2020

1/10
Please reload

Recent Posts

March 29, 2020

March 25, 2020

Please reload

Archive