MetCon WOD / Advanced WOD / Elite Training Camp 09.01.12


Nate going overhead at 5:30 AM. Great way to start the holiday weekend with 23 athletes in the gym by 6 AM.


DB Thruster Form & Technique Work
3 Rounds for Total Reps
1:00 @ each of the following stations:
Wall Touches (12 inches above outstretched arm)
Ball Slams (20/15)
Box Jump (20/16)
KB Swing (50/30)
DB Thrusters (40/25) (each hand)
Rest 1:00 Min.


Work up to a heavy Clean (squat or power­)
For Time:
21 Cleans (135/95) (can be power)
21 Ring Dips
15 Cleans
15 Ring Dips
9 Cleans
9 Ring Dips

Elite Training Camp:

Squat (BW)
DB Press/DB Push Press
Pull Up/Body Row


Posted in Arlington Heights WOD, Axis WOD, WOD.