MetCon / Strength & Power / Strength & MetCon 08.19.13

 

Sunday Invasion WOD crew at Lake Arlington.

Sunday Invasion WOD crew at Lake Arlington.

MetCon:

Press: 1 RM (12:00)
+
“EAD Baseline”
Run 400 m
40 Air Squats (to Med Ball)
30 Sit Ups (Med Ball Anchor)
20 Push Ups (Hand Release)
10 Box Jumps (20″)
Run 800 m
10 Box Jumps
20 Push Ups
30 Sit Ups
40 Air Squats
Run 400 m

Strength & Power:

Snatch: 2@60%, 2@70%, 2@80%, 2@85%, 1@ 90%
Power Clean & Jerk: 3@50%, 3@60%, 2@65%, 2@70%
Front Squat: 3@60%, 3@70%, 3@75%, 3@80%, 2@85%, 3@80%
GHD Sit Ups: 3 x 10

Strength & MetCon:

Front Squat: 5-5-5-5-5
+
OH MB Squat: 3 X 15 (20#)
+
3 rounds for time:
12 Box Jumps (24/20″)
12 Atomic Sit ups
12 Box Dips

 

Posted in Arlington Heights WOD, Axis WOD, WOD.