MetCon WOD/ Strength & Power WOD 01.02.12

MetCon:

Kipping Pull Up Form & Technique Work

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Say CHEEEEEEZZZZZZE.

“Barbara”

*5 Rounds for Time:

20 Pull Ups

30 Push Ups (Hand Release)

40 Sit Ups (Unanchored, Feet Flat, No Ab Mat)

50 Squats (To Med Ball)

Rest 3 Minutes Between Rounds.  Add Times From Each Round To Get Total Time.

*Scale Workout Accordingly

 

Strength & Power:

 *Wendler 531 Strength Cycle (Page 122 of EAD Log Book)

Floor Press:

1 x 5 @ 35% (all calculations of %’s are based on 90% of 1 RM)

1 x 5 @ 45%

1 x 5 @ 55%

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85% (5+ is as many reps as possible in that set, minimum of 5 reps)

*Please Log Your Results for Strength Cycle

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“Karen”

For Time:

150 Wall Ball Shots (20/14)

 

“train yourself. take control. take responsibility. this is your life after all.”  (For YOUR New Year’s Resolutions)

 

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.