Saturday Training

January 25, 2020

 

 

 

Saturday brings another qualifier wod from the Can West CF Champs!  A bit different than yesterday that's for sure - fast and sharp.

 

Have fun!

 

Cam

 

TRAINING SATURDAY

 

 

WARM UP:  3 stations, rotate EMOM x 3

 

Row 45 sec

Slow Taters 45 sec

5 pushups + 5 double crunch or abmat situps for 45 sec

 

 

 

 

 

QUALIFIER WOD:

 

If you are NOT doing the qualifiers, you can choose to do the below sequence OR our class workout for the day

 

 

WOD 1:  1RM OVERHEAD SQUAT (Event 4)

 

8 min to establish a 1RM in the overhead squat from a rack.  Warm up well and bar can be pre-loaded!

 

Score is total weight lifted

 

 

1 minute transition

 

 

WOD 2:  3 min AMRAP (Event 5)

 

30 thrusters 65/95

90 double unders

15 thrusters 95/135

AMRAP double unders

 

Score is total reps

 

Scaled, Teens, Masters 60+

30 thrusters @ 55/75

90 single unders

15 thruster @ 65/95

 

 

 

Class wod

 

Skill:  Overhead squat 5 x 5 E2M

 

Build up slowly, focus on controlled reps

 

 

WOD:  9 min AMRAP of ascending reps

 

10 wallballs, 20 double unders, 15 wallballs, 30 double unders, 20 wallballs, 40 double unders...

 

FG:  single unders, scale wallball

 

 

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