W.O.D. and Skills Saturday 6/16/18


W.O.D. and Skills Saturday 6/16/18

Conditioning WOD

For Time:

120 Double Unders
100 Air Squats
800m Run
600m Bumper Plate run 45/25 (carry anyway)
40 Alt. DB Snatch 50/35 R/L=2
30/20 Calorie Bike

*Scale Double Unders 1:1 PVC jumps OR 2:1 singles

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!