WODs for Friday 8/5/11

7
Aug

WODs for Friday 8/5/11

Front Squat: • Builds off squat mechanics • Bar sits on front of shoulders • Loose fingertip grip • Elbows HIGH, parallel to ground

Faults • Bar racked improperly – death grip, held in front • Elbows drop

Push Jerk: • Builds on shoulder press mechanics • Dip • Knees forward • Pelvis in anterior rotation • Chest Up! • Drive (to full extension) • Press and dip (same time) Or • Jump and land in a partial overhead squat

Faults • No extension • Landing too wide • Not standing with the weight • Not aggressive

Push Up • Lie flat on stomach with feet together • Hands are pointed forward positioned under shoulders • Push from the floor by straightening arms to full extension • Body moves as a single unit maintaining a straight line • Head is neutral • Lower body flat to floor

Faults • Sagging Hips • Reaching with the chin • Head drops down • Partial range of motion • Snaking

CF Class WOD: Front Squat 1-1-1-1-1-1-1-1-1-1 reps

BONUS WOD: As many rounds as possible in 8 minutes of: 250 m Row 10 Push Jerks 135 lbs/95 lbs 10 Push-Ups

KB Class WOD: 3 rounds for time of: 8 Burpee Box Jumps 16 KB Swings 32 Sit-ups

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