MetCon / Strength & Power / Strength & MetCon 09.23.13

Talya and Larry working Single-arm DB Snatches.

Talya and Larry working Single-arm DB Snatches.

MetCon:

Overhead Squat: 10:00 to find 1RM
+
“Nancy”
5 rounds for time:
Run 400 m.
15 OHS (95/65#)

Strength & Power:

Jerk from rack: 3/60%, 3/65%, 3/70%, 3/70%
+
DB Bench Press: 5 x 5/80%
+
Deadlift: 5 x 5/80%

Strength & MetCon:

Overhead Squats: 3-3-3-3-3
+
GHD Sit ups: 3 X 10
+
15-12-9 reps of:
Dbl Unders
Ground-to-Overhead (115/75#)
Push ups (hand release)

Posted in Arlington Heights WOD, Axis WOD, WOD.