26 August 2017

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SATURDAY SCHEDULE:

YOGA: 8:00 a.m. to 9:00 a.m.

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. and 11:30 a.m.

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.

 

UNLOADED WOD:

A.  “Partner WOD”

AMRAP: 20 Minutes

10 DB Lunges

10 Renegade Rows

10 Push Ups

P1 Completes the work while P2 runs 200m w/sandbag.  When P2 returns from the run, teams rotate and P2 picks up the work where P1 left off

Score = Total Rounds + Reps

 

B.  CORE

EMOM:  10 Minutes

M1: 1 Rope Climb (S: 2 Rope Walks)

M2:  20 MB Russian Twists (20/14)

 

WARRIOR WOD:

A.  Row 2K

 

B. E2MOM:  12 Minutes

M0 and M2:  4 Squat Clean and Jerks (155/105)

M4 and M6:  3 Squat Clean and Jerks (185/125)

M8 and M10: 2 Squat Clean and Jerks (225/145)

 

C. AMRAP:  12 Minutes

30 DU

7 C2B Pull Ups

5 Power Snatch (155/105)

 

CFK WOD: 

Partner WOD:

AMRAP:  20 Minutes

3 Position Squat Clean + Push Jerk + Split Jerk (155/105)

Partners alternate sets of complex

 

B.  CORE

30 TTB

30 Abmat Sit Ups

Rest 3 Minutes

30 TTB

30 Abmat Sit Ups