W.O.D. and Skills Saturday 12/23/17


W.O.D. and Skills Saturday 12/23/17

Conditioning WOD – 30 minutes

As many reps as possible in 30 minutes of…

*Increasing snatch weight as you go…

  • 50 Wall Balls 20/14, 25 Bar Facing Burpees, 25 Power Snatches 75/55
  • 40 Wall Balls, 20 Bar Facing Burpees, 20 Power Snatches 95/65
  • 30 Wall Balls, 15 Bar Facing Burpees, 15 Power Snatches 135/95
  • 20 Wall Balls, 10 Bar Facing Burpees, 10 Power Snatches 165/110
  • 10 Wall Balls, 5 Bar Facing Burpees,   Max Reps Power Snatches in time remaining 185/125

Post total reps achieved!


*For those unaware, we have a weekly skills class after our Saturday workout, where we take a specific skill and have a chance to break it down and work in a small group setting, helping you accomplish whatever skill it may be.


Variations to cover

  • Strict
  • Kipping
  • Deficit
  • Stacking abmats
  • Off a box
  • Barbell strict press
  • KB or DB strict or push press

Find what works best for you and with the coach determine what will help you get to the next level!