WODs for Thursday 4/18/13


WODs for Thursday 4/18/13

Class WOD: Skill: Dip Support:

The same “turning out” used for the bar dip adds external rotation, torque and stability to the shoulder in the ring dip. The shoulder is slightly forward, but as long as there is external rotation, the shoulder is safe and supported. However, internal rotation with the shoulder forward is “trashing the front of your shoulder” and leads to injury, Starrett says.

“What we’re looking for is to use the ring dip as a better skill-transfer exercise, not just do a million ring dips,” Starrett says.

Starrett wants athletes to start and finish in the externally rotated, turned-out position, but he doesn’t want them to lose positioning during the movement.

“I’m always cultivating this external-rotation torque as I press,” he says.

Met-Con: A tribut to the Boston Marathon victims

Numbers mean: Date, 4/15/13. 26 miles, 8 for the 8 year old boy that died.

WOD: “Boston Marathon WOD” 3 RFT 400 m run 15 KBS (55/35) 13 Power Cleans 117/75 for CF 55/35 for KB’s 26 Goblet Squats (55/35) 8 CTB Pull Ups 8 Wall Balls 8 TTB

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