MetCon / Strength & Power / Strength & MetCon 12.18.13

The lady herself.

The lady herself.

MetCon:

“Helen of Troy”

3 rounds for time
Row 500 m.
21 KB Swings (50/30#)
12 Pull ups

Strength & Power:

Clean & Jerk: 3+1/60%, 3+1/65%, 2+1/70%, 2+1/75%, 3 x 2+1/80%
Clean Pull: 2 x 3/100%, 2 x 2/105%
Front Squat: 2/70%, 2/75%, 2/80%, 3 x 2/85%
SLDL: 5 x 3

Strength & MetCon:

Clean & Jerk: 5 x 2+1/ build
+
GHD Sit ups: 3 x 12
+
Tabata Intervals:
Switch Lunges
Push ups ( hand release)
Ball Slams

Posted in Arlington Heights WOD, WOD.