Saturday Training


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