WODs for Tuesday 10/4/11

6
Oct

WODs for Tuesday 10/4/11

5 rounds for the KBellers yesterday, now 10 rounds today, what will tomorrow bring?  Hee hee hee 🙂

Our CFitters have a nice back squat strength day today.  Besides, their shoulders needed a break from their WOD yesterday.  🙂

Back squat – stand with your feet shoulder width apart, rest bar on the muscle meat on the back of the shoulders, hips up, abs tight, feet/knees out weighted on the outside of your heel, look at the ground about 4-6 feet in front of you keep your spine in alignment, pull your hips down and back (hips have to get below parallel to the knees), pushing through your heels, extend legs to a standing position.

KB Class WOD: 10 rounds for time:

1 One-Arm Swing (r) 1 KB Clean (r) 1 KB Front Squat (r) 1 Push Press (r) 1 KB Snatch (r)

Repeat the sequence above with the left to finish Round 1. Switch back to right hand and begin round 2… repeat for 10 rounds.

CF Class WOD: Back Squat 5-5-5-5-5 reps

Bonus WOD: As many rounds as possible in 6 minutes.

3 power cleans (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 53lbs) 6 box jumps (Advanced*: 28″, Intermediate: 24″, Novice: 12″) 9 butterfly/ab-mat sit ups**

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