W.O.D. and Skills Saturday 1/20/18

19
Jan

W.O.D. and Skills Saturday 1/20/18

Conditioning WOD

*Coaches – based on class size, put up a 40 minute running clock if 4 heats are needed. This workout is set up to have 4 heats if needed. One heat of 10 released every 4 minutes, so up to 40 people can do this workout without running into each other on the rowers and bikes.

*Athletes – notice how the snatch weight increases you go and the row/bike changes. Load more weight during the rest periods. Each AMRAP is a separate score.

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Bike
9 Power Snatches 95/65

Rest 4:00

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Row
7 Power Snatches 115/80

Rest 4:00

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Bike
5 Power Snatches 135/95

Rest 4:00

As many rounds + reps as possible in 4 minutes of…
15/12 Calorie Row
3 Power Snatches 155/105

Post 4 scores!  Rounds + reps of each AMRAP!

CFR Skills Class – 10-10:30am

Pistol Squats (one-legged squat)

What you’ll be covering…

  • What version of a pistol squat works best for you?
  • Based on your mobility which way should you scale?
  • Tight ankles?
  • Stability issues?
  • Strength issues?

Watch the video and also get instruction from the coach to learn how to effectively tackle the best version of the scaled pistol squat so you can one day achieve the one legged squat!  If you already have it, then use the drills in the video to enhance your abilities!

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