KB Class WOD:
Chest to Bar Pull-Up – strict pull-up, can use band assistance. Focus on engaging the lats.
3 Rounds: 400m run 25 swing release 55/35 15 Hand Release Push-Ups
CF Class WOD: Skill Atlas Stones
Coaching Point: Atlas Stones
■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.
Met-Con: Four rounds:
Run 200M 25 abmat sit-ups Burpee box jumps 24/20
Each round is exactly 3 minutes. After you finish the run and sit-ups in a round, do as many burpee box jumps as possible until the clock hits 3 minutes. Rest 1 minute between each round. Your score is the total number of burpee box jumps completed so record them each round.[gallery ids="38337,38336,38335,38334,38333,38332,38326,38327,38328,38329,38330,38331,38325,38324,38323,38322,38321,38320,38314,38315,38316,38317,38313,38318,38319,38301,38302"]]]>