MetCon / Strength & Power / Strength & MetCon 06.05.13

 

Just a quick row to kick off a MetCon workout.

Just a quick row to kick off a MetCon workout.

MetCon:

This is the first of our Competition Workout Wednesdays! All athletes doing the MetCon workout as prescribed (Rx’d) will be scored and ranked for awards at the end of each month. Pull on your big boy (or girl) panties and let er rip.

“Fran”
21-15-9 reps of:
Thrusters (95/65#)
Pull ups

Strength & Power:
Clean: 5-5-5 (build)
Bench Press: warm up set, 75% x 5, 80% x 5, 85% x 5+
Overhead Squat: 5 x 3 (build)

Strength & MetCon:

Overhead Squat: 3-3-3-3-3
+
Tabata Push ups
+
3 rounds for time:
Run 250 m.
10 Clean & Jerks (95/65#)

 

Posted in Arlington Heights WOD, Axis WOD, WOD.