W.O.D. and Skills Saturday 3/10/18


W.O.D. and Skills Saturday 3/10/18

Conditioning WOD -24 minutes

*Coaches- if a large class, start athletes on different movements to accommodate bikes and rowers

For total reps.

Every minute on the minute for 24 minutes (6 rounds) complete 40 seconds of work, and 20 sec of rest…

Min 1: 40 on/20 off Calorie Bike
Min 2: 40 on/20 off Power Snatch 95/65
Min 3: 40 on/20 off Calorie Row
Min 4: 40 on/20 off Front Rack Lunges 95/65

Post total reps achieved!



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!