WODs for Monday 8/8/11


WODs for Monday 8/8/11

Box Jump: • With feet shoulder with apart jump with both feet and land on the box • Land with both feet making sure that your hips and knees are full extended at the top • You may also finish your hip extension by jumping back off the box coming to full extension Faults • Not jumping and landing with both feet • Not coming to full hip extension • Landing with locked knees Rowing • The initial pulling stroke consists of 3 actions of one fluid movement in one count 1. push body back as a unit with an aggressive drive of the legs 2. extend the back 3. pull handle to touch the bottom of the sternum and pause for one count • Return to the starting position while leaning forward slightly for 2 counts • One whole movement is legs, arms, arms, legs Faults • Pulling with legs while not maintaining a straight back (this completely negates the power generated by the legs • Pulling only with arms and not driving with the legs • Dropping the arms on the return Burpee • From standing lower your body to the floor face down to the top of a push-up position by placing your hands on the floor and kicking your feet out behind you • Perform a push-up • At the top of the push-up, bring your feet back under you, return to standing, then finish with a jump with hands raised Faults • Not touching chest to floor • Not jumping at the end • Not putting hands up and standing erect while jumping

KB Class WOD: 20 KB Front Squat 30 Knees to Elbows 40 Box Jumps 50 Russian KB Swings

CF Class WOD: 3 rounds for time of: 500 m Row 20 Burpees 400 m Run

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