WODs for Tuesday 7/26/11


WODs for Tuesday 7/26/11

To be able to perform 21 strength reps for the CFitters, they have to do it in proper form in order to lift heavier weight with greater ease.  How to do a push jerk:

Push Jerk • Builds on shoulder press mechanics • Dip • Knees forward • Pelvis in anterior rotation • Chest Up! • Drive (to full extension) • Press and dip (same time) Or • Jump and land in a partial overhead squat Faults • No extension • Landing too wide • Not standing with the weight • Not aggressive

Split Jerk • Same jumping mechanics as push jerk • Legs split in midair, landing in partial lunge position • Land with weight locked out overhead • Walk feet together/reposition feet Faults • Pressing weight overhead • Insufficient power from hips • Disengaging weight before returning to landing position

CF Class WOD: Push Jerk 3-3-3-3-3-3-3 reps

BONUS WOD: As many rounds as possible in 8 minutes of: 200 m Run 15 Box Jump – 24 in.s 15 Toes to the bars

KB Class WOD: AMRAP in 15 minutes: 3 Turkish Get-ups L/R 12 Ring Dips 100 meter Sprint

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