WODs for Friday, 4/5/13

KB Class WOD:

Strength:

Atlas Stone to Shoulder 3×3

Coaching Point: Setup:

■Stance = wide enough to accommodate the stone (Sumo Stance) ■Stone sits between the ankles with clearance for the arms. ■Weight toward heels. ■Both lower and thoracic spine are flexed. ■Arms straight, (acting like straps) hands/palms gripping the bottom of the stone facing one another; fingertips pointing towards each other.

Execution: (LIFT) ■Slowly dead-lift the stone from the ground. ■Slide feet towards the midline and pinch the knees together creating a shelf. ■Bend at the knees and lower the stone into the lap ■Re-Grip the stone with arms and hands in the ‘Cobra’ position. Chest and abdomen are pulled tightly to the stone. ■Extend the knees and hips rapidly, drive heels down, and roll the stone up the midsection towards the dominant shoulder while aggressively pulling the stone upwards with the arms. ■Stand to full extension with the stone sitting on the shoulder to complete the movement.

Met-Con:

3 rounds:

2:00 single-arm push press RT 2:00 single-arm push press LT 1:00 rest

rest 5 minutes then

30s jumping squat/30s rest for 8 minutes

CF Class WOD:

Workout 13.5

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

MASTERS MEN – includes Masters Men 55+ Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

MASTERS WOMEN – includes Masters Women 55+ Complete as many rounds and reps as possible in 4 minutes of: 45 pound Thruster, 15 reps 15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

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