WODs for Tuesday 11/13/12


WODs for Tuesday 11/13/12

Today was a new movement for our CFitters, a low bar back squat.  “The high bar is a simple “go down, squat up” kind of movement. In contrast, the low bar squat requires much more attention to detail and is more difficult to do correctly. The low bar focuses on creating a stretch reflex with the hamstrings out of the bottom and a focus on “hip drive” to put an emphasis on using the extensors of the hip on the ascent.”  Read the full article here.

[caption id="" align="aligncenter" width="350"]http://70sbig.com/wp-content/uploads/2012/01/squats.jpg Lon drew this series of squat styles to show the difference in the front squat, high bar squat, and low bar squat.[/caption]

CF Class WOD: Strength: Low Bar Back Squat 3×5 – 75-85% of max

Met-Con: “Elizabeth”

21-15-9 reps of: Clean 135/95 pounds Ring dips


KB Class WOD: 50 KB Swings, 55/35, then:

3 Rounds:

12 Push-Ups

10 Toes-to-Bar, then:

50 KB Swings, 55/35

CF Striking Class WOD:

3 rounds

10 slamballs 10 (1-2-3-4-5-6) Run 200m 10 wall balls 10 knee combos Run 200m 10 burpees 10 roundhouse kicks Run 200m

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