WODs for Thursday 7/18/13


WODs for Thursday 7/18/13

Ever see the line – “scale as needed” on the whiteboard?  The answer is “YES!”.  Consider scaling the number of reps as opposed to always scaling the weight.  Just something for you to chew on in evaluating how you want to tackle each of your workouts.

CF Class WOD: Strength: Low Bar Back Squat 3×5 80-85% of max

Coaching Point: the bar is moved down to sit on the rear deltoids and across the spine of the scapula. In this position, the lifter must incline his torso more forward in order to keep the bar over the mid-foot.  The low bar squat maintains tension throughout the descent, creates a stretch reflex to “bounce” off the tense hamstrings, and then utilizes the hamstrings to extend the hip.

Met-con: “Medusa” 3 Rounds 25 power snatches (65/45) 50 walking lunges 75 double unders (sub with Tuck Jumps)

KB Class WOD: Strength:

3x max length chin up hold over the bar


5 rounds for time of: 20 Double Unders 15 Power Swings 55/35 5/5 KB Push Presses 35/25

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