MetCon / Strength & Power / Strength & MetCon 12.27.13

Andrea P. setting up for Ring Rows.

Andrea P. setting up for Ring Rows.

MetCon:

Wall Ball technique: full ROM and steady rhythm
6 x 15 reps unbroken with 1:00 rest between sets
+
For time:

10-9-8-7-6-5-4-3-2-1 reps of
KB swings (53/35#)
Atomic Situps

Strength & Power:

Snatch: 2/70%, 2/75%, 1/80%, 1/85%, 1/90%, Heavy Single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, 1+1/90%, Heavy Single
Back Squat: 2/75%, 2/80%, 2/85%, 2RM
Good Mornings: 5 x 3

Strength & MetCon:

same as MetCon

Posted in Arlington Heights WOD, WOD.