WODs for Wednesday 5/1/13


WODs for Wednesday 5/1/13

CF Class WOD: Skill: Arm Bar Stretch

Coaching Point – Arm Bar Stretch Jeff Martone, “calls the drill a “stretch” but says it’s a bit of a misnomer because the movement won’t exactly feel like a stretch. According to Martone, “It’s building strength and stability in that shoulder and flexibility at the same time.” To perform the movement, press the kettlebell over your body from a supine position. With a locked-out arm perpendicular to the floor, rotate your body around and try to flatten your hips to the ground. This will produce a position where the hips are on the floor, the torso is twisted and the kettlebell is still held perpendicular to the floor with a locked arm. The key points are to keep your eyes on the kettlebell at all times and use a spotter, and Martone teaches the group members how to spot for this drill. “‘Active shoulder’ means different things depending upon what you’re doing,” Martone says and drills the correct shoulder position for the stretch—shoulder blade retracted. “I don’t want to push it away. I actually want to pull my scap into my spine,” he says.

Met-Con: 7 Rounds:

4 Shoulder to Overhead 185/135 or 80% of your Bodyweight – scale as needed 6 Lateral bar hop 20 Meter shuttle

*Rest as needed between efforts

Coaching Point: Jump off of and land with two feet for lateral bar hops. Upon landing your 6th lateral bar hop immediatley sprint into 20 meter shuttle.


KB Class WOD: Strength:

3x Max Push-Ups – maintain plank position either on toes, box or bar across rack, working as low as possible maintaining good form.


5 rounds 6x Double KB Clean & jerk (2×70/2×55) 12x Burpees Sprint 40 yards (120 feet) Rest 1 minute

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