WODs for Wednesday 3/6/13


WODs for Wednesday 3/6/13

SNOW DAY!!! (if you want to call it that)

Kudos to those who came in before the “big storm” to get their WOD in during classes!!  Kudos to those who came in after morning classes to get their WOD in and created their own class!!!  Love the dedication!!

CF Class WOD: Strength: Weighted Stationary Dips or Negatives if unable to do Dips 4×8

Coaching Point: Elbow pits forward to externally rotate the arm for good shoulder position. ROM (Range Of Motion) standards – dip until shoulders are below elbows and then up to full extension of the elbows.  For a negative dip, jump into the starting position, hold at the top and then slowly yourself back down.

Met-Con: “Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Coaching Point: – Go to page 25 of our Exercise Manual that is posted on our website. Better yet, join Certified USA Weightlifting Coach Meghann Holloway 2 Sundays a month for our Olympic Lifting Club to take your Oly movements to the next level.

KB Class WOD: 3 x Max Strict Pull-ups

Notes: If you don’t have strict pull-ups, work on slow negatives or partner assisted pull-ups.


WOD 30-20-10 Burpees American Kettlebell Swing 55/35lbs

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