MetCon / Strength & Power / Strength & MetCon 10.07.13

 

Mary Kate lunging South.

Mary Kate lunging South.

MetCon:

Deadlift technique work
+
3 rounds for time:
12 Deadlifts (185/125#)
20 Pull ups
60 Double Unders

Strength & Power:

Hang Snatch + Overhead Squat: 3+3/60%, 3+3/65%, 2+3/70%, 2+1/75%
Alternate sets: Press+ Deadhang Pull ups:
5/70%+10, 5/75%+10, 4/80%+8

Strength & MetCon:

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

Posted in Arlington Heights WOD, Axis WOD, WOD.