MetCon / Strength & Power / Strength & MetCon 08.14.13

 

One thousand meters of rowing shouldn't be this much fun.

One thousand meters of rowing shouldn’t be this much fun.

MetCon:

Start with 3 Burpees and the do 3 every minute, on the minute while completing the following:
75 Double Unders
25 Deadlifts (255/165#)
40 KB Swings (50/30#)
25 Pull ups
25 Box Jumps (24/20″)
Run 400 m.

Strength & Power:

Snatch: 3@50%, 3@60%, 3@70%,3@80%, 1@85%
Snatch High Pull: 4 x 3@90%
Front Squat: 3@60%, 3@70%, 3@80%, 2@85%, 3@75%
Push Jerk: 3@50%, 3@60%, 3@65%, 3@70%, 2@65%

Strength & MetCon:

Band Resisted Sprints: 5 X 20 m.
+
Thrusters 5-5-5-5
+
3 rounds for time:
40 Double Unders
10 KB Swings (50/30#)
10 Elite Sit ups
5 Burpee Pull ups

Posted in Arlington Heights WOD, Axis WOD, WOD.