WODs for Tuesday, 8/9/11

10
Aug

WODs for Tuesday, 8/9/11

To perform the two-hand swing release: 1. Begin by performing a regular two-arm swing. 2. When the kettlebell reaches chest height, purposefully “drag” the fingers of both hands up and off the handle at a 45-degree angle. 3. Allow the kettlebell to rise to its highest position. The handle should remain horizontal and parallel to the ground while the kettlebell is airborne. 4. Grab the handle with both hands and resume the swing. Air Squat:

  • Stance = shoulder width apart
  • Gaze forward, head neutral
  • Weight in heels
  • Chest Up, shoulders back
  • Tight belly
  • Butt travels back and down
  • Pull yourself down
  • Knees track over feet
  • Below parallel
  • Rise to full extension
  • Every bit of musculature is working
Faults
  • Losing the lumbar curve
  • Weight shifts to toes
  • Knees roll in
  • Not going low enough
  • Dropping/laziness
  • Not rising to full extension
  • Chest forward
 

CF Class WOD: Four rounds for time of: Run 400 meters 50 Squats

KB Class WOD: 3 rounds:

10 2 Hand Release 15 pull-ups 20 push-ups 25 squats 30 jump ropes

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