01.16.12 WOD l MetCon + Strength & Power

MetCon
DB Press, Push Press, Push Jerk/GHD Form & Technique
+
4 Sets for total reps of:
1:00 AMRAP DB Shoulder To Overhead (30/20)
1:00 AMRAP KB Swing (50/30)
1:00 AMRAP Burpees
1:00 AMRAP GHD Sit Up
Rest 4:00 Min.

Coach Rory, Coach Amy, Coach Jenn & Scott C after WOD #3 at the 2011 CrossFit Games North Central Regional at Navy Pier.

S&P

Floor Press
 1 x 5 @ 45%
1 x 5 @ 55%
1 x 5 @ 65%
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%
+
For Time
15-12-9
*KB/DB Swings (70/50)
Burpees
*Scale Weight Accordingly
Posted in Arlington Heights WOD, Axis WOD, WOD.