CF Class WOD: Strength: Overhead Squat 4×2 1st set 80% of max 2nd set 85% of max 3rd set 90% of max 4th set 95% of max
Coaching Point: For your overhead squats (OHS) be sure to focus on active shoulders. Armpits facing forward cuing to have shoulders externally rotated as if they are pulling their shoulder blades down to the back pockets of their pants. Then pull up from the rib cage and push the bar up into the ceiling throughout the entire squat.
Met-Con: 9 minutes as many reps as possible. 1 minute on, 1 minute off. (5 total minutes of work) One power clean, two jerks (shoulder to overhead) Advanced: 135lbs, Intermediate*: 95lbs, Novice: 53lbs *Women’s Rx
KB Class WOD: Strength: KB Thrusters
Coaching Point: KB Thrusters
As many rounds as possible in 15 minutes: 20 One armed kettlebell swings** -10 right, 10 left- (Advanced: 55lb, Intermediate*: 35lb, Novice: 25lb) 10 ring dips (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 reps with a band) 15 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/10ft, Novice: 10lb/8ft)[gallery ids="39116,39118,39120,39122,39124,39126,39128,39130,39132,39134,39136,39138,39140,39142,39144,39146,39148,39150,39152,39154,39156,39158,39160"]]]>