W.O.D. and Skills Saturday 2/17/18

16
Feb

W.O.D. and Skills Saturday 2/17/18

Remember that 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.

*Coaches, to accommodate the 10 bikes and 10 rowers, you will be able to send a max of 4 heats, 1 every 4 minutes for a total of 40 athletes if needed.

Have a running 60 min clock…

Release Heat 1 for 10 athletes at the 0:00

Release Heat 2 for 10 athletes at the 4:00

Release Heat 3 for 10 athletes at the 8:00

Release Heat 4 for 10 athletes at the 12:00

*This will allow for athletes to not collide.  While some rest, others will be working, as well as the bike and rower will be changed each AMRAP.  See below.

Conditioning WOD – 28 minutes

Notice the total reps/cals decrease, but weight increases each round.

As many rounds + reps in 4 minutes as possible…
24 Box Overs 24/20
21/16 Calorie Bike
Max Power Cleans 135/95

rest 4 minutes and change weights

As many rounds + reps in 4 minutes as possible…
21 Box Overs 24/20
18/14 Calorie Row
Max Power Cleans 155/105

rest 4 minutes and change weights

As many rounds + reps in 4 minutes as possible…
18 Box Overs 24/20
15/12 Calorie Bike
Max Power Cleans 185/135

rest 4 minutes and change weights

As many rounds + reps in 4 minutes as possible…
15 Box Overs 24/20
12/10 Calorie Row
Max Power Cleans 205/145

Post 4 scores!  One score 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.

Overhead Squats

Look at…

  • Loosening up the shoulders, hips, and ankles, with possible wall or squat therapy
  • Keeping a vertical torso
  • Arms stacked overhead with active shoulders
  • Butt is back and down, keeping weight in the heels
  • Keeping the core tight and chest up

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