WODs for Thursday 5/23/13

24
May

WODs for Thursday 5/23/13

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:

Skill:

Chest to Bar Pull-Up – strict pull-up, can use band assistance. Focus on engaging the lats.

Met-Con:

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.

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