WODs for Monday 3/4/13


WODs for Monday 3/4/13

KB Class WOD: 4 Rounds: 3 minute AMRAP: 1min of rest between rounds 35/25

3/3 KB Cleans 3/3 Shoulder to Overhead 9 Air squats

CF Class WOD: Strength: Low Bar Back Squat 5,3,2 5 reps should be done around 75% of your max, 3 reps around 85% of your max, and 2 reps around 95% of your max

Coaching Point:  the bar is moved down to sit on the rear deltoids and across the spine of the scapula. In this position, the lifter must incline their torso more forward in order to keep the bar over the mid-foot.  The low bar squat maintains tension throughout the descent, creates a stretch reflex to “bounce” off the tense hamstrings, and then utilizes the hamstrings to extend the hip.

Met-Con: 5 Rounds for time of: (10 minute time cap) 10 Burpees 10 Toes-to-Bar

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