WODs for Saturday 3/23/13


WODs for Saturday 3/23/13

CF Class WOD: Skill: Bulgarian split Squat 4×8

Coaching Point: Bulgarian Split Squat using Dumbbells, KB’s or barbells works both your posterior and anterior chain of opposing legs for each rep in both the concentric and eccentric movements.

Complete a Shoulder Press 5,3,2 if you participated in 13.3

Met-Con: “Death by 10 meters”

With a continuously running clock perform: n Run 30 m in the third 1 min … Continuing this for as long as you are able. Run 10 m in the first 1 min, Run 20 m in the second min, Run 30 m in the third min,…continuing this for as long as you are able.

KB Class WOD: 21-15-9 reps, for time of:

KB Goblet Squat 55/35 2 Hand Swing Release, 55/35

Run 400 meters before each round

Coaching Point: **Troubleshooting the swing release***

Problem #1: The kettlebell flips over. Solution: At the top of the swing, pull the kettlebell handle slightly up and toward you. This action is very important. It will prevent the kettlebell from flipping and will keep the kettlebell within arms reach.

Problem #2: The kettlebell handle rotates clockwise/counter clockwise. Solution: Make a conscious effort to release both hands at the same time. If one releases before the other, the handle will rotate. The handle must stay parallel to the floor.

Problem #3: The kettlebell drifts away from you. Solution: Move your arms similar to a “high-pull” motion, with a slight arm bend, allowing your fingers to drag off the handle. Never reach for a kettlebell that is out of arm’s reach. It is better to let it fall to the floor than to attempt to grab it and have it pull you forward, out of position, possibly resulting in an injury.

Problem #4: The kettlebell moves too close to your face. Solution: Release your fingers off the KB sooner or use less force in the “high-pull” motion.

CF Striking Class WOD: FGB Style – * rest 1 minute after each round

3 rounds:

A-Frames Heavy Bag Combos (1-2) Slamballs Striking Sit Ups Weighted step ups (60/30)

CFKids Class WOD: Team Follow WOD

10 min AMRAP

Rope swing “over the river” Row 50m Crawl through tire/scale box 20 Hammerfists 10 Squats 20 Palm Strikes 10 Jumping Jacks

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