MetCon / Strength & Power / Strength & MetCon 09.16.13

Advanced WOD athletes midway through "The Italian Job"

Advanced WOD athletes midway through “The Italian Job”

MetCon:

Rowing technique work: 8:00
+
3 rounds for time:
Row 500 m.
12 Deadlifts (bodyweight)
21 Box Jumps (20″)

Strength & Power:

Start of a new cycle! We’re trying to get a lot done in each class, so come prepared. Know your loads ahead of time. Use the load calculator sheet in the Athlete Center section of the website and you won’t have to fight for a cheap calculator at the front desk every time.

Hang Power Snatch: 3/50%, 3/60%, 3/65%, 2/70%
Press: 5 x 5/70%
Front Squat: 5 x 5/70%

Strength & MetCon:

Press: 3 x 10
+
GHD Sit ups: 3 x 8
+
3 Rounds of:
12 KB Swings (50/30#)
12 Goblet Squats (50/30#)
2 Laps Frog hop Burpees

 

Posted in Arlington Heights WOD, Axis WOD, WOD.