WODs for Wednesday 3/20/13


WODs for Wednesday 3/20/13

CF Class WOD: Strength: Close Grip Bench Press 5,3,2 reps

Coaching Point: Grip the barbell directly above your shoulders. This will transfer into movements we have been focusing on where we are working towards a more gymnastics position, i.e., push-ups, handstands, dips, etc…

Met-Con: 5 rounds for time of: 35 Double Unders Run Run 200 meters

Coaching PointCount missed attempts for Double Unders so everyone is encouraged to try working on them.

KB Class WOD: 5 Rounds

3 Heavy KB Deadlifts

3 Strict Pull-Ups

3 Handstand Push-ups

5 Knees to Elbows

Coaching Point – since it’s only 3 reps, go to the next level of difficulty from where you have been working. If you have been doing them on a box but have been lowering to abmats, have do with lesser or no abmat if possible, if you have mastered this, go into a pike position on the box instead of bent knees, if you have mastered this, go to the wall, walk up to get as flat to the wall as possible, etc.

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