21 July 2018
SATURDAY SCHEDULE:
UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. to 11:30 a.m.
OPEN GYM: 11:30 a.m. to 12:30 p.m.
FREE INTRO CLASS: 11:30 a.m. to 12:30 p.m.
UNLOADED WOD:
Partner WOD (Time Cap: 20 Minutes)
50 DB Snatch (Rx: 50/35; S: 35/20)
400m Run
21 DB Thrusters
800m Run
21 Wall Balls (20/14)
400m Run
50 Pull Ups (S: Ring Rows; S2: Jumping Pull Ups)
CORE: Farmers Carry Relay
WARRIOR WOD:
A. AMRAP: 20 Minutes
2 Burpee BMU
4 Strict HSPU
8 Pistols
B. FINISHER:
“Grunt Work”
400m Barbell Back Rack Carry (175/115)
200m Farmers Carry (70/53)
100m Tire Flips (500/300)
50m Fireman’s Carry
CFK WOD:
Partner WOD
For Time:
1 Round
50 Calories Assault Bike
50 Ring Dips (S: Dips on Parallettes; S2: Dips on Box)
2 Rounds
400m Run (Partners Run Together)
40 Front Rack Lunges (A: 115/80; Rx: 95/65)
3 Rounds
100 DUs (S: 200 Singles)
50 Russian KB Swings (A: 70/53; Rx: 53/35)
OPEN GYM:
Barbell Option:
1) Low Hang Snatch 1-1-1-1-1- (5 heavy singles)
2) 2 Power clean + 2 front squat
3) Back squat 3-3-3
4) 21-15-9
Bench press @ body weight (ladies 60%)
Strict pull ups
** Must use spotter for Bench
Gymnastics Option:
1) Tabata double unders
2) 21-18-15-12-9-6-3
- HSPU
- Pull Up
- Burpee
*Scale reps to complete workout in under 20 minutes (i.e. start at 15 instead of 21)
3) Accumulate 50m of HS Walks or work on progressions
4) Hollow Rocks: 3 x 20
