W.O.D. and Skills Saturday 3/31/18


W.O.D. and Skills Saturday 3/31/18

Conditioning WOD – 40 min cap

*Start 3 groups, one group on each workout and rotate through, to accommodate rowers

For total time…

3 Rounds of…

21 Deadlifts 185/135

14 Toes to Bar

Immediately into…

21-15-9 reps/cals of…

Calorie Row

Bar Over Burpees

Immediately into…

30-20-10 reps of…

Box Overs 24/20

Ball Slams 30/20

*If rowers ever become congested at any given time, please sub 1:1 with KB Sumo Deadlift Highpulls 70/55

Post total time!


*Reminder that each Saturday, immediately after the 9am workout we offer a skills class where you have a chance to focus on a single movement with a coach.  Today you will be covering the very important…

Split Jerk (videos below)

*Coaches will briefly touch on the strict press, push press and push jerk, showing the difference between the overhead movements, why the split jerk is the most efficient for a 1 rep, and helping you refine them!

The split jerk is very important and is used after a heavy clean to get the weight above head the most efficient way possible, and can be practiced off the rack as well.

Much of the success of this lift relies on speed under the bar after an aggressive “dip and drive” and then a structured catch of the weight above head in the lunge position.

Outside of the other shoulder to overhead lifts, you will cover…

  • Dip and Drive
  • Foot placement (focused on speed)
  • Pushing yourself down under the bar
  • Recovering (front foot first then back foot)