MetCon / Strength & Power / Strength & MetCon 11.18.13

This Sunday morning's Boot Camp class. Great job all!

This Sunday morning’s Boot Camp class. Great job all!

MetCon:

5 rounds of Tabata Push ups
+
12:00 AMRAP
6 Box Jumps (24/20″)
10 Knees-to-Elbows
16 Single arm DB Snatches (40/20# alternating)

Strength & Power:

3-Position Snatch (floor, below knee, above knee):1/60%, 1/65%, 1/70%, 3/75%
Snatch Pull: 2 x 3/95% (of Snatch), 2 x 3/100%
Back Squat: 5 x 5/75%
Push Press: 5 x 5/75%

Strength & MetCon:

Overhead Squats: 3-3-3-3-3
+
GHD Sit ups: 3 x 10
+
For time:
20 Ball Slams
20 Burpees
20 Lunge Steps
20 Tire Jumps

Posted in Arlington Heights WOD, WOD.