WODs for Thursday 3/14/13

16
Mar

WODs for Thursday 3/14/13

CF Class WOD:

Strength: Bulgarian split Squat 4×8

Met-Con: 2 Rounds of: As many rounds as possible in 6 minutes of: 10 Burpees 10 Russian Kettlebell Swings 55/35 300M Row 6 Minute rest

Coaching Point: This is a split squat performed with the back foot elevated on a bench or similar. The bar can be racked either on the back or in the front. A front rack will allow a more upright torso and better depth and bottom position. More quad emphasis can be achieved with the foot placed farther back; more posterior chain emphasis can be achieved by keeping the front foot farther forward (vertical shin). Check out this video and the pictures below.

KB Class WOD: KB Dual Thrusters 3×3

then:

WOD: 8 Minute AMRAP

10 KB SDHP 70/55

100 Meter Sprint

10/10 KB Snatches 35/25

100 Meter Sprint

Coaching Point: Check out this video for dual kettlebell thrusters.

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