WODs for Wednesday 4/16/13


WODs for Wednesday 4/16/13

CF Class WOD: Strength: High Bar Back Squat 3×3

Met-Con: 3 Rounds for time: 15 GHD Sit-ups 15 Hip Extensions Run 200 meters

Coaching Point: High bar vs. low bar back squat

KB Class WOD: Strength:

Atlas Stone to Shoulder 3×3

Coaching Point: Setup: ■Stance = wide enough to accommodate the stone (Sumo Stance) ■Stone sits between the ankles with clearance for the arms. ■Weight toward heels. ■Both lower and thoracic spine are flexed. ■Arms straight, (acting like straps) hands/palms gripping the bottom of the stone facing one another; fingertips pointing towards each other. Execution: (LIFT) ■Slowly dead-lift the stone from the ground. ■Slide feet towards the midline and pinch the knees together creating a shelf. ■Bend at the knees and lower the stone into the lap ■Re-Grip the stone with arms and hands in the ‘Cobra’ position. Chest and abdomen are pulled tightly to the stone. ■Extend the knees and hips rapidly, drive heels down, and roll the stone up the midsection towards the dominant shoulder while aggressively pulling the stone upwards with the arms. ■Stand to full extension with the stone sitting on the shoulder to complete the movement.


4 Rounds:

3 Dual Cleans (35/25) or 3/3 if using single KB’s

10 Burpee Pull-ups

4 rounds

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