MetCon / Strength & Power / Strength & MetCon 11.01.13

 

5:30 PM class getting into the Halloween spirit. Check out more photos on our Facebook page.

5:30 PM class getting into the Halloween spirit. Check out more photos on our Facebook page.

MetCon:

Clean & Jerk technique work: 5-3-1-1-1
+
5 rounds for time:
5 Clean & Jerks (135/95#)
5 Back Squats
5 Evil Wheels
10 Anchored Sit ups

Strength & Power:

Programming note: 1 RM Testing for the end of this cycle begins next week.

Split Jerk (from rack): 3-3-3
Overhead Squat: 3 x 3/85%
Press: 3 x 3/85%
Back Squat: 3 x 3/85%

Strength & MetCon:

Overhead Squat: 3-3-3-3-3
+
Tabata Push ups: 8  x (:20 on / :10 off)
+
3 rounds for time:
Row 400 m.
10 Clean & Jerks (95/65#)

Posted in Arlington Heights WOD, WOD.