WODs for Friday 2/22/13


WODs for Friday 2/22/13

KB Class WOD: 10-8-6-4-2 KB Goblet Squat 55/35 Toes to bar

2-4-6-8-10 Burpees KB 1/2 Rotation Switch

Coaching Point: 1/2 Rotation switch:  The half-rotation switch is the easiest way to transfer the kettlebell from one hand to the other without stopping to put it down. This technique allows for continuous motion, which translates to increased work capacity. It also maximizes safety because you are transferring the KB from hand to hand when your spine is in a neutral position. And it reduces the likelihood of grip failure because it makes it nearly effortless to switch from one hand to the other when one is fatigued. To perform a half-rotation switch: 1. As the kettlebell is moving to the top of its arc, rotate your hand palm up. 2. Simultaneously move your free hand up to the path of bell with the palm down. 3. Grasp the kettlebell with the free hand, release it with the other, and continue the motion. Timing is key in the half-rotation switch. Switch the kettlebell from hand to hand when it is at the top end of the swing. The half-rotation switch is the method of choice for performing one-arm swings indoors. “Thumb leads the way”

CF Class WOD: Strength: Push Press 6×2 These reps should be done around 90-95% of your max

Coaching Point: Building on the shoulder press mechanics: 1. Dip Knees forward Pelvis in anterior rotation Chest Up! 2. Drive (to full extension) 3. Press Line of action = straight up and down, plum line * Make sure you are resetting between each push press, i.e. bringing the bar back to shoulders before going into the next dip

Met-Con: Complete as many rounds as possible in 8 mins of: 8 Dumbbell Push Press, 45/*25/20 lbs, 16 Burpees Dumbbell Overhead Walk, 45/*25/20 lbs, 30ft 16 Burpees

Weight is: Advanced/Intermediate or women’s Rx’d/Novice

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