Saturday’s Are For Fitness…

Saturday’s Are For Fitness…

SATURDAY

BootCamp

Double WOD

1. 12 Minute AMRAP
Buy In : 100 Russian Twists 20/14 MB, Run 200m w/MB
then AMRAP with remaining time
5 Pull-Ups
10 Push-Ups
15 MB Squats

Rest 8 Minutes

2. 12 Minute AMRAP
Buy In : 5 Turkish Getup (each side), DB or KB heaviest able
AMRAP with remaining time
5 Wall Climbs
5 Broad Jumps
50′ Bear Crawl
50′ Straight Arm Plank Walk (left side lead)
50′ Straight Arm Plank Walk (right side lead)

 

CrossFit

Strength : Overhead Squat
5-5-5-5-5

WOD : 3 Rounds
10 Clean and Jerk 135/95
15 Ring Dips
21 Box Jumps 24/20 (full stand)

S: 95/65, step ups
L1: 115/75

Rx+: 30/24

 

The Program

1. Strength and WOD

2. EMOM 20m

O: 10 wall ball 30/20

E : 10 GHD sit-ups + 10 KB lunge 70/53

 

3. 5 rounds

row 300m

12 thrusters 75/55

8 burpees

rest 2:00

 

wear vest 20/10