WODs for Wednesday 6/26/13


WODs for Wednesday 6/26/13

CF Class WOD: Skill: Forward/Backwards Roll:

Coaching Points: Forward Roll: Stand tall with arms glued to your ears Squat down and reach in in front of you as far as you can Once hands touch the ground jump and send your hips over your head Allow yourself to roll in a tuck position until feet touch the ground Reach in front of you and stand up using the momentum as if you were doing a narrow stands squat Backwards Roll: From a standing position, keep your arms up and sit back into a squat and roll onto your back As soon as your butt and back touches the ground, bend your arms and reach behind your ears Your hands should catch ground as you continue to roll back on your shoulders, protecting and taking any pressure off your neck and head To complete the roll, allow the momentum to bring your legs and hips over your head Only when the hips roll past vertical over your body do you press with your arms to finish the rotation to land on your feet again

Met-con: K9 Diezel Run 800 21 Power Cleans (155/115) 21 Over the Box Jumps 200m Bar Carry (135/95) 15 Power Cleans (155/115) 15 Over the Box Jumps 200m Bar Carry (135/95) 9 Power Cleans (155/115) 9 Over the Box Jumps 200m Bar Carry (135/95) 800m Run

KB Class WOD: Skill: Figure 8’s

Coaching Point: Begin with the Around the Body Pass. Simultaneously inhaling through your nose and folding at the hips. Be sure to the butt goes backwards, shins stay vertical, and weight shifts to the heels. Keep your head up, chest open, and back straight. Pass the KB from front to back. This movement is similar to that of a center, on the offensive line, “hiking” a football to the quarterback. Pass the KB “fingertip-to-fingertip” style (trying to keep the handle vertical rather than horizontal). This will help maintain proper back and shoulder alignment. Straighten up and resume the “Around Body Pass” in the other direction. Repeat the sequence (through the legs & around the body) following a figure 8 pattern. Terminate the drill before form deteriorates. Tips: If you feel your abs fatigue, then: Re-pressurize your abs. Activate your obliques by contracting them harder. If you sense your shoulders rounding forward or your lower back fatiguing, then it’s time to stop and rest. Benefits: Strengthens the entire core, legs, lats, and internal rotators of the shoulder. Works stabilizer muscles. Improves coordination.


20 Minute AMRAP

8/8 Pistols 10 Swing Release @ 55/35

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