WODs for Monday 5/13/13


WODs for Monday 5/13/13

CF Class WOD: Skill: Rowing Technique

Coaching Point: Work to improve your  rowing technique.

Legs, arms, arms, legs (push off for one count, pause for one count and then come forward for 2 counts). Display – Strokes per minute on the right (low to mid 20’s), pace per 500 meters in the middle (close to 2:00 minute mark), graph showing stroke strength – the graph line should spike up with the push off of the legs, plateau and then drop down as you come forward.

Met-Con: For time:

20 Thrusters, 95/65 lbs 20 Sumo Deadlift High Pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs at the start of each minute do: 4 Burpees

KB Class WOD: Skill: Turkish Get Up

Coaching Point: Turkish Get-Ups Review the following videos: Part 1: The Sit-up Part 2: The transition Part 3: Standing up


For time:

2 Rope Climbs or 5 beginner rope climbs — then — 5 rounds of: 15 Goblet Squats, 53/35 lbs 10 Toes To Bar Run 200 meters

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