MetCon / Strength & Power / Strength & MetCon 05.08.13

 

Strength & MetCon class from Monday.

Strength & MetCon class from Monday.

MetCon:

For time:
Run 400 m.
25 Deadlifts (155/125#)
25 Push ups (hand release)
25 KTE
Run 400 m.
25 KB swings (50/30#)
25 Burpees
25 Back Extensions
Run 400 m.
25 Pull ups
25 Wall Ball shots (20/16#)
25 Double Unders (3:1)

Strength & Power:

Hang Clean
Press
Back Squat

Strength & MetCon:

Bench Press: 5-5-5-5-5
+
KB swings: 3 X 20 HEAVY, unbroken
+
3 rounds for time:
250 m. MB Ramp Run
25 Squats
15 Push ups (hand release)
5 GHD Sit ups

Posted in Arlington Heights WOD, Axis WOD, WOD.