MetCon / Strength & Power / Strength & Metcon 04.01.13

 

Hacked satellite photo of Double Unders at EAD.

Hacked satellite photo of Double Unders at EAD.

MetCon:

Pull up Progression
+
KB Swing technique
+
“Helen”
3 rounds for time of:
Run 400 m.
21 KB Swings (50/30#)
12 Pull ups

Strength & Power:

Clean (1/2 squat, 1/2 power)
Press
Back Squat

Strength & MetCon:

Deadlift 3-3-3-3-3
+
Evil Wheels (same barbell) 3 X 8
+
“Speedy Little Helen”
3 rounds for time:
Run 250 m.
15 KB Swings (50/30#)
8 Pullups

 

Posted in Arlington Heights WOD, Axis WOD, WOD.