MetCon / Strength & Power / Strength & MetCon 10.18.13

IMG_2573MetCon:

5 Rounds For Time:

20 OH Walking Lunges – 45#/25#
12 Burpees
7 Ring Dips

Time cap 20:00

Strength & Power:

Snatch High Pull & Snatch: 2+2/60%, 2+1/70%, 2+1/80%, 2+1/85%
Front Squat: 2/60%, 2/70%, 2/80%, 2/85%, 2/80%
KB Swings (Russian 50/30#): 3 x 15 unbroken
Push ups (hand release): 1 x max. continuous reps

Strength & MetCon:

Back Squat: 5-5-5-5
+
Tabata Push ups
+
8:00 AMRAP
3 Lap Shuttle Run (10 reps per lap)
10 Goblet Squats (50/30#)
15 KB Swings (see above)

 

Posted in Arlington Heights WOD, Axis WOD, WOD.