WODs for Friday 5/10/13


WODs for Friday 5/10/13

CF Class WOD: Strength: EMOM for 5 minutes: 2 Cleans at 75% of max. Minutes 5-7 AMRAP

Coaching Point: Clean: ground to full squat http://www.youtube.com/watch?v=46cCnuFPG8w Pull/”Jump” The lift begins with a deadlift Accelerate the weight as the weight comes off the floor At the top of the deadlift, perform a powerful shrug and jump (this is just your weight transferring to your toes, you are not literally jumping). Do NOT bend your arms until after you jump – when the arms bend, the power ends! This will generate momentum on the bar and leave it weightless for a split second Catch/”Land” As soon as you initiate your jump, immediately and aggressively pull yourself underneath the weight into a full front squat The bar should never come away from your body – it will travel in a completely vertical line upwards Your feet will land just a couple inches outside of where they began, in your squat stance. No wider! Your elbows should be high and parallel to the ground Your weight should be balanced and on your heels Recovery/”Stand” Drive your elbows up first, and then your hips Stand up completely to finish the lift

Met-Con: Team WOD:

Run 400 meters together then complete 50 Abmat situps unbroken as a team. (unbroken means nonstop = rotate back and forth with your partner until 50 is completed. If there is even a split second where situps are not being done, then start back over to 0).

Then, 40 Pushups. Same style as the situps.

Then, 50 Abmat situps, they must be unbroken as a team.

Then, 50 Thrusters (45#, 35) If bar touches the ground anytime after the first thruster, start back over to 0).

Then, 50 Abmat situps, they must be unbroken as a team.

Then, Run 400 meters as a team

KB Class WOD: Skill: Tabata Superman Holds

Met-Con: 3 Rounds 15 Dual KB Russian Swings 35/25 7 Burpees

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