MetCon / Strength & Power / Strength & MetCon 10.25.13

 

Three years ago Coach Kristen and Coach Becky faced off. I think it was a draw.

Three years ago Coach Kristen and Coach Becky faced off. I think it was a draw.

MetCon:

For time:
Accumulate 2 minutes holding a static GHD Sit up with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions
+
100 Burpees for time – every minute on the minute complete 8 TTB – start with burpees.

Strength & Power:

Snatch High Pull + Snatch: 2+2/60%, 2+1/70%, 2+1/80%, 2+1/85%
Hang Power Clean: 3/50%, 3/60%, 3/65%, 3/70%
Front Squat: 3/60%, 2/70%, 2/80%, 2/85%, 2/80%
Pull ups: 3 x 10 unbroken

Strength & MetCon:

Hang Power Clean: 5-5-5-5-5
+
KB swings: 3 X 20 HEAVY, unbroken
+
3 rounds for time:
44 Double Unders
16 OH MB Squats ( use hard rubber 12# MB)
16 Push ups (one hand on MB – switch halfway)
16 Anchored Sit ups

Posted in Arlington Heights WOD, Axis WOD, WOD.