W.O.D. Wednesday 2/19/20


W.O.D. Wednesday 2/19/20

Strength – 12 minutes

Find a 1 rep Strict Shoulder Press

*Coaches – Gather athletes up in heats for larger classes.  2nd heat of athletes needs to wait to start until the heat in front of them have all gotten to and achieved 30 calories or more, to make sure the ski ergs are readily available. Keep this going for a 3rd or 4th heat if necessary, sending 10 people at a time (not one athlete here and there, please keep in heats for motivation purposes).

For time…
50 Alt. Pistol Squats r/l=2 OR 150 Air Squats
50/35 Calorie Ski Erg
50 Handstand Push-ups (25s/abmat)

*Air squats – Unless there is a mobility issue, all squats MUST GO PARALLEL or below to count as a rep. A lot of great athletes in the gym will try to get past this and toe the line, or think they are hitting parallel when they are not.  Please use a med ball or low box behind you and touch each time if needed as guide, as long as it helps you go parallel or below (coaches please demo).  If you are newer or your mobility in the air squat is an issue, please use this time to sink a little lower.  You may even cut the repetitions down if needed to achieve proper form.

*Scale Handstand pushups ONLY with DB push press 50/35 today (no other scales as we want the full intensity of this workout to play out correctly)

Post total times!

Extra Work (before or after class)

*You choose the weight

3 Sets: 7 Contralateral Kettlebell Reverse Lunge (Left)

:45 Double KB Front Rack Hold

7 Contralateral Kettlebell Reverse Lunge (right side)

:45 Double KB Overhead HoldRest 2 Minutes Between Sets