W.O.D. and Skills Class Saturday 4/14/18


W.O.D. and Skills Class Saturday 4/14/18

Conditioning WOD – 35 min time cap

*This is a “chipper”.  Get as far as you can for total reps.  If you complete a full round, repeat until time expires!

*Coaches- if large class, start group at 2-3 different stations to accommodate equipment.  Also leave bikes in usual spot but line rowers up at front facing class, tight against the white board, then line slam balls all in same place, immediately in front of rowers

Complete as many rounds + reps as possible in 35 minutes of…

60 Ball Slams 30/20

55 Toes To Bar

50 Hand Release Pushups

45 Alternating, single arm DB clean & jerks 50/35

40 Wall Balls 20/14

35 Calorie Bike

30 Plate Overhead Lunge steps r/l=2 45/25

25 Calorie Row

2 Rope Climbs (climb to white line- 15′)

*If running low on dumbbells, sub with kettlebells at similar weight

*Dumbbells must touch ground each rep

*Scale rope climbs with 3:1 rope pulls with the ropes without white line

Post total times!

Skills Class 10 – 10:30AM

Pullups / Chest to Bar Pullups / Muscle Ups (Bar/Ring)

In this skills class you will focus on what it takes to make a proficient pullup.  Wherever you are in your fitness journey, this is a great time to figure out where you are deficient in your pullups/MUs and make up for it.  

You may be stuck on assisting yourself with the band, a barbell across the uprights or jumping pullups, and that’s ok.  Continue to develop your foundational strength with the scaled options.

You may have your pullups, but need to understand the kip more thoroughly so you can touch your chest.

You maybe have chest to bar pullups, but can’t seem to do a bar/ring muscle up.  

These are all things we can help remedy in the 30 minute time slot directly after the WOD!

Here’s a very basic pullup video below to get your mind wrapped around the movement.