WODs for Thursday 5/9/13


WODs for Thursday 5/9/13

Holy cow…fears were conquered today!!!  People were jumping to box heights they never thought were attainable.  Rx box jumps in WODs will be a piece of cake from now on.

CF Class WOD: Skill: Box Jump

Met-Con: 15-12, and 9 rep rounds of: Back squat BW Handstand push-up

KB Class WOD: Skill:

Arm Bar Stretch

Coaching Point: Jeff Martone, “calls the drill a “stretch” but says it’s a bit of a misnomer because the movement won’t exactly feel like a stretch. According to Martone, “It’s building strength and stability in that shoulder and flexibility at the same time.”

To perform the movement, press the kettlebell over your body from a supine position. With a locked-out arm perpendicular to the floor, rotate your body around and try to flatten your hips to the ground. This will produce a position where the hips are on the floor, the torso is twisted and the kettlebell is still held perpendicular to the floor with a locked arm. The key points are to keep your eyes on the kettlebell at all times and use a spotter, and Martone teaches the group members how to spot for this drill.

“‘Active shoulder’ means different things depending upon what you’re doing,” Martone says and drills the correct shoulder position for the stretch—shoulder blade retracted. “I don’t want to push it away. I actually want to pull my scap into my spine,” he says.

Met-Con: 3 Rounds

One arm KB Swing, 15R/15L 30 Air squats One arm KB high pull 15R/15L 15 Push ups KB Snatch 15R/15L

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