WODs for Tuesday 2/19/13


WODs for Tuesday 2/19/13

Just over a week to go for the Push Up Challenge this month!! How many push ups can you complete in 2 minutes? Work to complete full ROM push-up in a plank position – use barbells across rack or boxes if needed. Here is a mobility wod video on the pushup that discusses how doing push-ups from the knees will never get you to a standard pushup.

KB Class WOD: KB Shoulder Press 3×3


3 Rounds 2/2 Turkish Get Ups 10 Pull-Ups 10 Push-Ups

CF Class WOD:

Met-Con: “Abbate”

Run 1 mile 155/105-115 pound Clean and jerk, 21 reps Run 800 meters 155/105-115 pound Clean and jerk, 21 reps Run 1 Mile

Coaching Point: Complete the Burgener Warm-Up to prep for Clean and Jerks. 1. Down & Up – speed through the middle 2. Down & Up + Elbows High and Outside – keeping bar close 3. Muscle Clean – this is the 3rd pull 4. Clean Lands, 2″, 4″, 6″ – Bar is on shoulders in racked position 5. Clean Drops to the full bottom position. Bar is on shoulders in racked position

[caption id="attachment_34568" align="aligncenter" width="188"]HeroMatthewAbbate_th U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.[/caption] [gallery ids="34479,34480,34481,34482,34483,34486,34488,34489,34491,34493,34495,34497,34499,34501,34503,34504,34505,34506,34507,34508,34509,34510,34511,34512,34513,34514,34515,34516,34517,34518,34519,34521,34523,34525,34527"]  ]]>