WOD for Saturday, October 5

WODs at 8:30 & 9:45 am
FREE Community Workout from 11 to 11:45 am

Announcements:

  • Excuse the dust and mess as we make improvements to CFS!
  • October Second Saturday topic “Learning Styles” will be held next Saturday, October 12 from 12:15 to 1:15 pm. Click here for details and to RSVP.
  • Barbells for Boobs fundraiser for breast cancer awareness will be held at CFS Saturday, November 9. Click here for details.

The only way to get better at double unders is by practicing double unders. The best time to practice double unders is when you’re tired.

Strength/Skill
With the clock running, take up to 10 minutes to complete 30 power snatches

We’ll begin by reviewing proper form and execution for power snatches. No jumping, no imaginary trap doors. You may choose to complete 3 power snatches EMOTM for 3 minutes, complete 30 power snatches AFAP, increase the weight throughout the workout, etc.

Conditioning
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are air squats. There is no rest between exercises.

You may scale up to ring or dead-hang pull-ups, negative or plyo pushups, weighted Abmat sit-ups, and/or jumping or weighted (or even weighted jumping) air squats. Yes, you may mix and match. No, you may not begin with a scaled up activity, e.g., weighted Abmat sit-ups, and scale down to Abmat sit-ups.

We’ll discuss scoring options.