WODs for Saturday 1/7/12


WODs for Saturday 1/7/12

Ooooo…that PR bell is gonna be ringing today!!!

First a strict strength WOD then a strict cardio WOD, what more could you ask for in a well rounded workout program?

Here are some tips on the Clean:

One key to a successful Clean is to land in the same position you started in – with a closed hip (shortened angle of the hip joint).  DO NOT LAND WITH AN OPEN HIP!!  An open hip is where your butt is tucked underneath your torso and the weight of your body and the bar is driving out the front of your knees which are probably beyond your toes.

Step 1: Stand with your feet hip width apart.

Step 2: Weight is on your heels even with your toes up off the ground (unweighted) pushing your knees to the outside.  In this stance, you should feel tension in your hamstrings and the outside of your hips.

Step 3: Jump and shrug (Do not shrug too soon. Full extension of your legs and hips, feet off the ground in the air, THEN shoulders shrug to your ears.)

Step 4: Now land on your feet in the same position that you started in.

Practice this movement without any weight until you STICK THE LANDING!!

Lifting a ridiculous amount of weight is not cool if you can’t do it in proper form!!  QUALITY and INTEGRITY!!

CF Class WOD:

Hang power clean 1-1-1-1-1-1-1 reps

BONUS WOD: 3 rounds for time of: 200 m Run Rest 1 min 200 m Row Rest 1 min

KB Class WOD: KB SDHP for 45 seconds 15 seconds rest Box jump for 45 seconds 15 seconds rest

3 rounds