CF Class WOD: Skill: Kettlebell Snatch
Met-con: AMRAP in 20 minutes: You have 2 minutes to complete the following: 100 meter run 7 Box Jumps 24/20″ 9 Push-Ups 11 Squats
If you finish before the 2 minutes are up, you can rest for whatever time is remaining. Continue in this way for 20 minutes.
KB Class WOD: Skill:
Coaching Point: The same “turning out” used for the bar dip adds external rotation, torque and stability to the shoulder in the ring dip. The shoulder is slightly forward, but as long as there is external rotation, the shoulder is safe and supported. However, internal rotation with the shoulder forward is “trashing the front of your shoulder” and leads to injury, Starrett says.
“What we’re looking for is to use the ring dip as a better skill-transfer exercise, not just do a million ring dips,” Starrett says.
Starrett wants athletes to start and finish in the externally rotated, turned-out position, but he doesn’t want them to lose positioning during the movement.
“I’m always cultivating this -rotation torque as I press,” he says.
5 Rounds or 20 minute timecap:
200m run 15R/15L One arm KB Deadlift – touch bell on the outside of foot 30 Situps 30 KBswings[gallery ids="41120,41121,41122,41123,41124,41125,41126,41127,41128,41129,41130,41131,41132,41133,41134,41135,41136,41137,41138,41139,41140,41141,41142,41143,41144,41145,41146,41147,41148,41149,41150,41151,41152,41153,41154,41155,41156,41157,41158,41159,41160,41161,41162"]]]>