3 November 2018
SATURDAY SCHEDULE:
FIT CAMP (UNLOADED): 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.
FIT CAMP WOD:
AMRAP: 20 Minutes (Partner WOD)
8 DB Clean and Jerks (35/20)
8 KB Swings (53/35)
200m Run
**Resting partner completes lunges while working partner completes round of clean and jerks/kbs. Partners will alternate rounds. Each partner must complete whole round. Both run together
WARRIOR WOD:
PART A:
Deadlift: 5 x 3 @70%
PART B:
For Time: (Partner WOD)
100 Clean and Jerks (135/95)
100 Bar Muscle Ups
200 Wall Balls
100 HSPU
100 Pistols
CFK WOD:
PARTNER WOD
Every 4 mins for 20min (5 sets) Complete:
12 Hang Power Cleans (Rx: 135/95; S: 115/75; S2: 95/65)
40 Double Unders (60 Singles)
200m Run (A: 25m Prowler Push Down/Back) (45/25)
CORE:
AMRAP: 7 Minutes
16 Plank Shoulder Taps
16 Hollow Rocks
16 Leg Lifts
16 Supermans