WODs for Monday 2/25/13


WODs for Monday 2/25/13

CF Class WOD: Skill: Ring Rows

Coaching Point:

  • Line up the bottom of the ring with the center of your chest/nipple line:
  • Maintaining a stiff plank of the body, lower yourself onto your heels
  • Head neutral
  • Retract your shoulder blades and pull yourself to the rings staying on your heels and keeping your arms to the side of your body
  • Work on lowering yourself towards the floor as much as possible while still maintaining proper form and technique.

MetCon: Five rounds for time of: 10 Toes to bar 75/55 pound Power snatch, 10 reps 10 Wall ball shots, 20/14 pound ball

KB Class WOD: 4 Rounds:

Run 400 meters 20 Dual KB Cleans

Coaching Point: To clean a pair of kettlebells, widen your stance slightly but change little else. With two bells meeting at the rack position in the center of your chest, the correct grip is important to avoid smashed fingers. Ensure you grip the kettlebells by the inside corners of their handles, and release your fingers as you get into the rack position. Doing so will allow the handles to touch without smashing your fingers. [gallery ids="34721,34722,34723,34724,34725,34726,34727,34728,34729,34730,34731,34732,34733,34734,34735,34736,34737,34738,34739,34740,34741,34742,34743,34744,34745,34746,34747,34748"]]]>