WODs for Tuesday 6/6/13


WODs for Tuesday 6/6/13

CF Class WOD: Skill: Pistol

Coaching Point: Pistol Progressions 1, 2, 3, 4

Met-con: Complete as many rounds as possible in 20 mins of: 95/65 6 Sumo Deadlift High Pulls 6 Burpees 6 Hang Power Snatches

KB Class WOD: Skill: Swing Release

Coaching Point: Swing Release 


Problem #1: The kettlebell flips over. Solution: At the top of the swing, pull the kettlebell handle slightly up and toward you. This action is very important. It will prevent the kettlebell from flipping and will keep the kettlebell within arms reach.

Problem #2: The kettlebell handle rotates clockwise/counter clockwise. Solution: Make a conscious effort to release both hands at the same time. If one releases before the other, the handle will rotate. The handle must stay parallel to the floor.

Problem #3: The kettlebell drifts away from you. Solution: Move your arms similar to a “high-pull” motion, with a slight arm bend, allowing your fingers to drag off the handle. Never reach for a kettlebell that is out of arm’s reach. It is better to let it fall to the floor than to attempt to grab it and have it pull you forward, out of position, possibly resulting in an injury.

Problem #4: The kettlebell moves too close to your face. Solution: Release your fingers off the KB sooner or use less force in the “high-pull” motion.


In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of: 10 Ball Slams 15 Push-up (hand release) 20 Power Swings 55/35

CFKids Class WOD: Skill Plank holds/push ups WOD As fast as you can, Row 500, 25 burpees Game Punch/Kick Coaches

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