W.O.D. AND SKILLS CLASS SATURDAY 9/8/18 – SKILL: Pullup/Bar and Ring Muscle Up

7
Sep

W.O.D. AND SKILLS CLASS SATURDAY 9/8/18 – SKILL: Pullup/Bar and Ring Muscle Up

CFR SKILLS CLASS! 

Reminder that most Saturdays (unless Bring a Friend Free or Hero WOD Saturdays) we offer a 30 minute skills class after our 9am group workout, from 10-10:30am! Each Saturday is different. This Saturday will be pullups/bar and ring muscle ups.

It’s a chance to work one-on-one with a coach on specific movements that you may not have time to achieve or practice during regular group workouts, or have the knowledge of how to advance in that movement.

We aim to meet our CFR members in their personal fitness journey as often as possible so they are constantly improving!

Here is a video to guide you to a solid pullup!  Be there if you could some extra help in this particular movement!

#CFRSkills #AlwaysImproving #YouWantItWeHaveIt #Pullups #MuscleUps #Gymnasty

*Coaches- this workout will accommodate 40 athletes without any modifications.  You’ll notice the boxes and rower change each interval, and rest is also where another 2 groups will be as well.

Consider counting off all athletes from 1 to 4.  Start group 1 at 0:00, group 2 at 4:00, group 3 at 8:00 and group 4 at 12:00.  Another way, although a little more confusing, for time sake, you could always start 2 groups at 0:00 (with one on the rower, one on the boxes and rotating, and when they move to rest, the other 2 groups start on the intervals)

If you have more than 40 athletes, not giving you enough rowers or boxes, the sub for the rower would be 20 sumo deadlift highpulls with a KB 70/55 to stay RX.  The sub for boxes would be 30 overhead DB lunges 50/35 r/l=2

Conditioning WOD – 40 min running clock

As many reps as possible in 4 minutes of…

20 Chest to Bar pullups

20 Box overs 24/20

As many Deadlifts as possible in time remaining 225/155

Rest 4 minutes

As many reps as possible in 4 minutes of…

20 Chest to Bar pullups

20/14 Calorie Row

As many Deadlifts as possible in time remaining 225/155

Rest 4 minutes

As many reps as possible in 4 minutes of…

20 Chest to Bar pullups

20 Box overs 24/20

As many Deadlifts as possible in time remaining 225/155

Rest 4 minutes

As many reps as possible in 4 minutes of…

20 Chest to Bar pullups

20/14 Calorie Row

As many Deadlifts as possible in time remaining 225/155

*Scale Chest to bar pullups 1:1 with pullups, jumping pullups, banded pullups or barbell pullups

Post 1 score of total Deadlifts for the workout!

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