WODs for Saturday, 3/30/13

2
Apr

WODs for Saturday, 3/30/13

CF Class WOD:

Strength:

Clean 6×2

Coaching Point: Ground to full squat:

Pull/”Jump”

The lift begins with a deadlift Accelerate the weight as the weight comes off the floor At the top of the deadlift, perform a powerful shrug and jump (this is just your weight transferring to your toes, you are not literally jumping). Do NOT bend your arms until after you jump – when the arms bend, the power ends! This will generate momentum on the bar and leave it weightless for a split second

Catch/”Land”

As soon as you initiate your jump, immediately and aggressively pull yourself underneath the weight into a full front squat

The bar should never come away from your body – it will travel in a completely vertical line upwards Your feet will land just a couple inches outside of where they began, in your squat stance. No wider! Your elbows should be high and parallel to the ground Your weight should be balanced and on your heels

Recovery/”Stand”

Drive your elbows up first, and then your hips Stand up completely to finish the lift

Met-Con:

“Jackie”

1000 meter row 45 pound Thruster, 50 reps 30 pull-ups

KB Class WOD:

3 Rounds:

Run 400 meters

10/10 Pistols

10/10 Clean and Jerk 35/25

Striking Class WOD:

3 rounds

30′ Broad Jump 10 combos (1-2-knees-3-4) 10 KB swings (55/35) 10 Front Kicks (split legs) 10 Slamballs 50 Ground and Pound strikes

* 2 burpees EMOM

***Consume the contents of one egg every round***

CFKids Class WOD:

Plank Work:

Partner planks with alternating hand slaps and high-fives.

Then:

The kids randomly chose exercises out of Easter Eggs to form their WOD.  Exercises included:

Jumprope

Kettlebell Swings

Rowing

Slam Ball

Palm Strikes

Front Kicks

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