W.O.D. and Skills Saturday 4/21/18


W.O.D. and Skills Saturday 4/21/18

Conditioning WOD

*Coaches – based on class size, please start heats of 10 athletes every 3 minutes to stagger equipment needs.  Have RX athletes start in the first heat

*If the rowers or bikes are all taken when an athlete arrives to that movement, complete either a bike or row first, and then switch the next time it comes up to the other movement, like shown below, getting both in during the workout.

For time…

25 Bar Facing Burpees
30 Box Step Ups with plate r/l=2  20″ 45/25
35 Calorie Bike/Row
40 Deadlifts 155/105
45 Hand Release Pushups
40 Deadlifts
35 Calorie Row/Bike
30 Box Step Ups with plate
25 Bar Facing Burpees

Post total times!


*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.


Scaled variations to cover with your coach, to help you achieve the next level of where you currently are.  Anyone can scale accordingly to eventually do a Handstand Pushup.  You got this!

  • 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 improve the most!