WODs for Wednesday 3/20/13

22
Mar

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.

[gallery ids="35822,35823,35824,35825,35826,35827,35828,35829,35830,35831,35832,35833,35834,35835,35837,35839,35841,35843,35845,35847,35849,35851,35853,35855"] ]]>