6
Aug
Kids: August 6, 2013
T-Push ups
Warm up:
3 Rounds
Bear crawl 15m -> Roving Plank 15m -> Crab walk 15m ->5 Kip swings
Skill work:
Windshield wiper drill
WOD:
Lunging Darts:
Lunge walk to the cone and throw the ball through the designated target. The throwing line gets progressively further from the target with each round.
What do you do for the windshield wiper drill?
Erin- The idea is to create rotation at the shoulder versus just flexion and extension. I have them do an exagerated shoulder rotation with the shoulder and elbow at 90 degrees (so that it looks like a windshield wiper) to get the feeling of rotation for the cocking phase and follow through of the throw. After a few reps they speed it up and tone down the rotation to what we would actually want to see in a good throwing movement. I am sure there are a bunch of other ways to do it, this was just one we came up with.