CF Class WOD: Skill: Atlas Stones
Coaching Point: Setup:■Stance = wide enough to accommodate the stone (Sumo Stance) ■Stone sits between the ankles with clearance for the arms. ■Weight toward heels. ■Both lower and thoracic spine are flexed. ■Arms straight, (acting like straps) hands/palms gripping the bottom of the stone facing one another; fingertips pointing towards each other. Execution: (LIFT) ■Slowly dead-lift the stone from the ground. ■Slide feet towards the midline and pinch the knees together creating a shelf. ■Bend at the knees and lower the stone into the lap ■Re-Grip the stone with arms and hands in the ‘Cobra’ position. Chest and abdomen are pulled tightly to the stone. ■Extend the knees and hips rapidly, drive heels down, and roll the stone up the midsection towards the dominant shoulder while aggressively pulling the stone upwards with the arms. ■Stand to full extension with the stone sitting on the shoulder to complete the movement.
Met-Con: As many reps in 15 mins as you can of: Power Snatch, 135/85 lbs, 5 mins Burpee, 4 mins Push Jerk, 135/85 lbs, 3 mins Kettlebell Swing, 55/35lbs, 2 mins Double Under, 1 min
KB Class WOD:
Chest to Bar Pull-Up – strict pull-up, can use band assistance. Focus on engaging the lats.
Grab a partner! As a team complete as many reps as possible (AMRAP) in 20 minutes: 5 burpee box jumps (24/20″) 10 sumo deadlift high-pulls 70/55
One partner works on the AMRAP, while the other runs or rows 250 meters. Once the partner running or rowing finishes, he/she switches places with their partner and picks up where they left off in the AMRAP.[gallery ids="38620,38621,38622,38623,38624,38625,38626,38627,38628,38629,38630,38631,38632,38634,38636,38638,38640,38642,38644,38646,38648,38650,38653,38656,38659,38661,38664,38665,38667,38669,38671,38673,38675,38677,38679,38681,38683,38685,38688"]]]>