MetCon / Strength & Power / Strength & MetCon 10.14.13

After 26.2 miles, Coach Ashley knocks out a Pistol along with birthday girl, Coach Becky. Try that mileage junkies!

After 26.2 miles, Coach Ashley knocks out a Pistol along with birthday girl, Coach Becky. Try that mileage junkies!

MetCon:

Pull Up Progression
+
HSPU/Push Press/Push Jerk Form & Technique
+
For Total Reps:
3:00 min of HSPU or Wall Walks
3:00 min of Hand Release Push Ups
3:00 min Push Press (75/55)
3:00 min Push Jerk (75/55)

Strength & Power:

Snatch Balance: 3/65%, 3/70%, 3/75%, 2/80%, 3/70%
Bench Press: 5-5-5-5-5
GHD Sit ups: 3 x 10

Strength & MetCon:

Front Squats: 5-5-5-5
+
Single Arm KB Swings: 3 X 8 each arm
+
Run 400 m.

then 3 rounds of:
15 Wall Ball shots
15 Atomic Sit ups

then Run 250 m.

Posted in Arlington Heights WOD, Axis WOD, WOD.