9 June 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.
SPINFIT: 10:30 a.m. to 11:15 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:
PART A: Minutes 0-12:
5 RFT:
60 DU (S: 120 Singles
10 DB Front Lunges (ea leg)
PART B: Minutes 12-20:
AMRAP: 8 Minutes
1-1, 2-2, 3-3, 4-4…etc.
DB Thrusters
Pull Ups (S: Ring Rows)
PART C: Minutes 25-35:
For Time:
22-16-10
Calorie Row
DB Push Jerks
PART D: Minutes 35-45:
For Time:
16-14-12
Wall Balls (20/14)
Ring Dips (S: Matador; S2: Box Dips)
Calories on Bike
WARRIOR WOD:
Partner WOD/For Time:
100 Single Arm DB Thrusters (50/35)
400m Run
100 Box Jumps (30/24″)
400m Run
50 HSPU
200m Run
50 Hang Power Clean (155/105)
200m Run
25 MU (Ring or Bar)
Cash Out (Individual)
21-15-9
OH Squat (95/65)
T2B
CFK WOD:
Partner WOD
For Time (Time Cap: 18 Minutes)
60 Clean (Rx: 135/95; S: 115/80; S2:95/65)
30 Burpees
60 Front Squats
40 Cal Row
60 Push Press
30 Burpees
AMRAP: Clean and Jerk with Remaining Time
*** Barbell Weight remains same for all three movements
For Time: Partner WOD
OPEN GYM:
Barbell Option:
Clean and Jerk 1, 1, 1, 1, 1,
Back Squat 7 RM
Push Press 5 RM
60/40 Strict Pull Ups (Each Set change Hand Grip)
Gymnastics Option:
Part A: 15-12-9 Box Jumps (24/20″) and HSPU
Part B: EMOM: 12 Minutes
Odd: #T2B
Even: #Ring Rows
** Choose a number that allows 35-40 seconds of rest
Part C: 8 Minute Running Clock Practice Handstands and Handstand Walking
Progressions: Donkey Kicks, Wall Kicks, Handstand Holds, Shoulder Taps against the wall, Hand Stand Walks and Hand Stand Walk Obstacles