MetCon / Strength & Power / Strength & MetCon 10.11.13

 

Bill M. crushing the Thursday Night MetCon.

Bill M. crushing the Thursday Night MetCon. (with Coach Becky right on his tail)

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 Push ups (chest-to-deck)
25 Box Jumps (24/20″)
Run 400 m.

Strength & Power:

Power Clean: 3/50%, 3/60%, 3/65%, 3/70%, 3/65%
Back Squat: 3/60%, 3/70%, 3/80%, 3/80%, 2/85%, 2/85%
Press: 4-4-4-4

Strength & MetCon:

Deadlift: 1-1-1-1-1
+
DB Press: 5-5-5-5
+
Tabata Intervals:
Switch Lunges
Push ups ( hand release)

Posted in Arlington Heights WOD, Axis WOD, WOD.