MetCon / Strength & Power / Strength & MetCon 12.02.13

Coaches Mike and Kate getting in some Sunday morning work before the Bears game.

Coaches Mike and Kate getting in some Sunday morning work before the Bears game.

MetCon:

Pull up Progression
+
Tabata Intervals: 8 x (:20 on/:10 off) 1:00 off between movements
Push ups
Squats
Sit ups (unanchored)
Ball Slams
+
EMOM for 6:00
Max. rep Double Unders

Strength & Power:

Recovery Week

Snatch: 2/60%, 2/65%, 2/65%, 2/70%, 2/70%, 2/70%
Snatch Pull: 2/90% (of snatch), 2/90%, 2/95%, 2/95%
Back Squat: 5 x 3/70%

Strength & MetCon:

Hang Snatch: 5 reps EMOM for 8:00
+
Tabata Push ups: 8 x (:20 on/:10 off)
+
3 rounds for time:
Row 500 m.
12 Burpees

Posted in Arlington Heights WOD, WOD.