WODs for Monday 5/6/13

7
May

WODs for Monday 5/6/13

CF Class WOD: Strength: 3 Second Pause Front Squat 3×5

Met-Con:

3 Rounds for time: 400m run 12 BW Deadlifts 21 Burpees

KB Class WOD: Strength:

3 Second Pause Kettlebell Goblet Squat: 3×5

Coaching Point: The Pause Squat – This is any squat variation (e.g. back, front, overhead) in which the athlete pauses for a set amount of time in the bottom before recovering. Typical pause time is 3 seconds to try to kill all stored energy. The attempt should be made to accelerate maximally from the bottom from a dead stop.  

Met-Con:

1/1 Turkish get up 35/25 200m run 2/2 TGU 200m run 3/3 TGU 200m run 2/2 TGU 200m run 1/1 TGU

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