WODs for Monday 5/20/13


WODs for Monday 5/20/13

CF Class WOD: Strength: Zercher Carry, 50 feet: 1-1-1-1-1

Coaching Point: Zercher Carry – Start by standing in an athletic position with a barbell across the crooks of your elbows; then start walking forward at a fast pace. Continue walking forward at a fast pace for a set distance while trying to control the bar. The Zercher Carry is an excellent exercise to increase upper body and core strength. One of its greatest benefits is it requires an athlete to keep their shoulders back so they do not lose the bar, which will assist in strengthening postural muscles. Besides this benefit, it also increases mental toughness by having to fight to hold the bar across the crooks of the elbows when the athlete is getting tired.


As many rounds as possible in 10 minutes: 200m Run 8 Handstand push ups Post total rounds.

KB Class WOD: Strength:

Farmer’s Carry – dual KB, racked position.

50 feet 1-1-1-1-1



Push-ups KB Thrusters 35/25 (Dual KB’s) Sit-ups

200m Run

[gallery ids="38513,38514,38515,38516,38517,38518,38519,38520,38521,38522,38523,38524,38525,38526,38527,38528,38529,38530,38531,38532,38533,38534,38535,38536,38537,38538,38539,38540,38541,38542,38543,38544,38545,38546,38547,38548,38549,38550,38551,38552,38553,38555,38557,38559,38561"]]]>