MetCon / Strength & Power / Strength & MetCon 04.24.13

 

Coach Mike demonstrates the Waiter's Walk Lunge.

Coach Mike demonstrates the Waiter’s Walk Lunge.

MetCon:

Double Under Practice: 7:00
+
For time:

Run 400 m.
14 KB Swings (50/30#)
12 Pull ups
10 Single arm DB Snatches (each arm)
8 Box Jump Burpees
6 Laps Waiter’s Walk Lunges
4 Rope Climbs (or 12 rope pull ups)

Strength & Power:

Snatch Balance: 3-3-3-1-1
Press
Front Squat

Strength & MetCon:

Goblet Squats: 5-5-5-5-5
+
Single Arm DB Press: 5 X 5 each arm
+
For time:
21-15-9 reps of:
Waiter’s Walk Lunges
KB Swings (50/30#)
AbMat Sit ups

Posted in Arlington Heights WOD, Axis WOD, WOD.