WODs for Monday 1/30/12

31
Jan

WODs for Monday 1/30/12

Our KBellers were having flashbacks of “Helen”.  If they look a little closer, it’s not quite “Helen” but, still a doosie of a WOD.

It’s all about the method of the lift for the snatch.  Triple extension of the ankles, knees, and hips, into the active shoulder shrug, and then pull yourself under the bar to catch it overhead in an active shoulder straight arm.  Tough lift – it takes time and patience to perfect.  YEARS!!

KB Class WOD: As many Rounds As Possible in 15 minutes of:

400 meter run 20 American KB swings

CF Class WOD: Snatch 1-1-1-1-1-1-1 reps

BONUS WOD:

2 rounds for max repetitions.

1 minute sit-ups 1 minute walking lunges (1 right and 1 left = 1 ‘rep’) 1 minute rowing for max calories 1 minute rest

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