WODs for Friday 5/13/11


WODs for Friday 5/13/11


Bar is resting on the ground

Step to the bar, feet hip width apart so it is touching your legs

Bend down to grip the bar a thumb’s distance from the outside of your leg

Toes, knees, and shoulders are in vertical alignment

Straight spine – head spine and tailbone are all in alignment (place a PVC pole down your spine to make sure all 3 parts are touching the pole, look down at the ground about 4-6 feet in front of you)

Pull the bar into your legs as if breaking a twig – engaging the lats

Take a deep breath in tightening your abs

Roll back on your heels, standing straight up, keeping the bar touching your legs at all times, ending with your shoulders behind the alignment of the bar

Return the bar to the starting position by pulling your hips back away from the bar, lower the bar down your legs, as soon as the bar is past your knees, bend your knees to lower the bar to the ground.

CF Class WOD: Deadlift 3-3-3-3-3 reps.

Bonus WOD:

As many rounds as possible in 8 minutes of: 250 m Row or 200 meter run 10 Push Jerks 135 lbs/95 10 Push-ups

KB Class WOD: Max rounds in 15 minutes 5x Burpees 10x KB swings 15x Bar or bench dips

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