WODs for Monday 3/11/13

12
Mar

WODs for Monday 3/11/13

CF Class WOD: Skill: Double Unders

Coaching Point:  Always a great coaching video from Jon Gilsen.

Start counting missed attempts in WODs for double unders rather than subbing with single unders and tuck jumps. Subbing with these exercises all of the time will never help you work on the skill.

Met-Con: 10 Squat Clean Thrusters (95#/65#) AKA “Cluster” Run 200m 9 Squat Clean Thrusters Run 200m 8 Squat Clean Thrusters Run 200m 7 Squat Clean Thrusters Run 200m 6 Squat Clean Thrusters Run 200m 5 Squat Clean Thrusters Run 200m 4 Squat Clean Thrusters Run 200m 3 Squat Clean Thrusters Run 200m 2 Squat Clean Thrusters Run 200m 1 Squat Clean Thruster Run 200m

KB Class WOD: 1min KB Russian swings 55/35 1 min rest

1min KB Russian swings 55/35 1min Alternating clean and strict press 35/25 1min rest

1min KB Russian swings 1min Alternating clean and strict press 1min air squat 1min rest

1min KB Russian swings 1min Alternating clean and strict press 1min air squats 1min sit-ups

Coaching Point: Make sure this is a strict press. No bend in the knees! [gallery ids="35378,35379,35380,35381,35382,35383,35384,35385,35386,35387,35388,35389,35390,35391,35392,35393,35394,35395,35396,35397,35398,35399,35400,35401,35402,35403,35404,35377"]]]>