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