W.O.D. and Skills Class Saturday 3/17/18

16
Mar

W.O.D. and Skills Class Saturday 3/17/18

 

CONDITIONING WOD

*Coaches – based on class size, you are able to run 3 separate heats of 10 if needed without having to sub a movement for rowers.  Start each heat of 10 at 0:00, 5:00, and 10:00, and you should be fine for up to 30 athletes. If you have more athletes than this, sub the row for a 200m run for each AMRAP for those athletes.

*Athletes – Please note to get to the thrusters you must move quickly.  If you don’t get to the thrusters, it’s fine, just scale the reps of the row and burpee box overs so that you can at least hit a couple thursters.  Notice how the thruster weight increases you go and the rowing/box overs decrease. Load more weight during the rest periods. Each AMRAP is a separate score.

Conditioning WOD

For max thruster reps in 5 minutes…
20/14 Calorie Row (male/female)
20 Burpee Box Overs 24/20
Max Thrusters in remaining time 95/65

rest 5 minutes

For max thruster reps in 5 minutes…
200m Run
16 Burpee Box Overs
Max Thrusters in remaining time 135/95

rest 5 minutes

For max thruster reps in 5 minutes…
18/12 Calorie Row
12 Burpee Box Overs
Max Thrusters in remaining time 155/105

rest 5 minutes

For max thruster reps in 5 minutes…
200m Run
8 Burpee Box Overs
Max Thursters in remaining time 185/125

Post 4 scores!  Total rounds + reps for each AMRAP!

CFR SKILLS CLASS  10 – 10:30AM

*Each Saturday we offer a 30 minute skills class after the 9am group workout!  Each Saturday is different. It’s a chance to work on specific movements that you may not have time to trial during regular grouped workouts, while also getting one on one coaching

ROPE CLIMBS

Much of the rope climb is focused on the “bite” of your feet.  Once you accomplish this, then you are able to stand with minimal grip or pulling strength.  The next key is to be able to complete a “knees to elbows” and re-bite the rope with your feet to climb the rope one bite at a time.

Focuses the coaches will discuss are…

  • Foot bite (sit on a box, rope between legs and work on comfort of wrapping and unwrapping the rope on your leg and biting and re-biting the rope through repetition
  • Grip Strength (holding body weight on the rope – rope pulls)
  • Pulling Strength (able to pull up while feet are secure- rope pulls/ring rows)
  • Core Strength (ability to bring your knees high while hanging, to rebite the rope and stand again – knees to elbow, toes to rope)

Exercises to work on

  • Ring Rows
  • Rope Pulls
  • Knees to Elbow
  • Toes to rope (while hanging)

Leave a Reply