WODs for Monday 4/22/13


WODs for Monday 4/22/13

CF Class WOD: Skill: Windmill

Coaching Point: The Kettlebell Windmill is a great assessment tool as you can learn a lot of things about how the member moves from watching them attempt this exercise.

Do they move through their hips or lumbar spine?

What flexibility limitations do they have? I.e., where do they feel the stretch?

The windmill takes a ton of hip mobility. Often you’ll see people fail to “push into” their hip, and as such, they simply use a mix of lumbar flexion and rotation to produce the movement.

Met-Con: Skipping Helen 3 rounds for time of: 80 Double Unders 21 Kettlebell Swings, 55/35 12 Pull-ups

KB Class WOD: Strength: 3x Max Rep Strict Pull-ups

Coaching Point: Focus on engaging the lats


21-15-9 reps, for time of: KB Sumo Deadlift High Pull, 70/55 Kettlebell Swing, 55/35 Push-up (hand release)

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