15 September 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:
** We will do the Unloaded version during our Fit Camp class at 8 a.m. and the full barbell version during our Warrior WOD.
“The Man In The Red Bandana” – In Memory of Welles Crowther
AMRAP 19:
5 DB Thrusters (35/20)
17 DB Front Rack Lunges (35/20)
77 Double Unders
200.1m Plate Run (45/25)
Welles Remy Crowther was an American equities trader known for saving at least a dozen lives during the September 11 attacks in New York City, during which he lost his own life.
WARRIOR WOD:
PART A:
“The Man In The Red Bandana” – In Memory of Welles Crowther
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
Welles Remy Crowther was an American equities trader known for saving at least a dozen lives during the September 11 attacks in New York City, during which he lost his own life.
PART B:
E3MOM: 15 Minutes
1 Snatch
3 Bar Muscle Ups
2 Chest to Bar Pull Ups
1 Pull Up
CFK WOD:
Partner WOD:
In Pairs complete 8 by 200m Run: 1:1 in relay format
Run 1-2 carry a 53/35 KB
Run 3-4 carry a 45/25 Plate
Run 5-6 carry a 35/26 KB
Run 7-8 no carry
Then…
10 Rounds (Each)
5 HANG Clean and Jerks (A: 135/95; Rx; 115/75; S: 95/65)
5 Synchro Bar Facing Burpees
Then…
10 Rounds
P1 Completes: 12/10 Calorie Row
P2 Complete: 5 Strict Pull ups (A: Rings to Chest Pull Ups)
Alternate movements after complete for 10 Rounds. 1 Round equals both partner completing a row and pull ups.
OPEN GYM:
Barbell Option:
Build to a Snatch Heavy Single
Build to a Clean Heavy Single
Build to a Heavy Split Jerk
Pause Back Squat: 3-3-3-3 from 60%
Accumulate 3 Minutes in Hollow Hold
Gymnastics Option:
Double Unders: Max Set in 2 Minutes; Rest and Repeat
HSPU: Accumulate 50 HSPU for Time (Open Standards). Focus is on quality reps and efficient kipping.
Pistols: With an 8 minute running clock work on pistols.
Core: 4 Rounds: 25 GHD Sit Ups + 1 Minute D-Ball Hold (Heavy) (Scale GHD to 30 Sit Ups)