MetCon WOD/ Strength & Power WOD 01.04.12


Hang Power Clean/KB Form & Technique Work


Coach Alida helping the morning class through Front Squats.

Max rounds in 3 minutes of:

5 Hang Power Clean (95/65)
10 KB Swings (50/30)
15 Double Unders

Rest 1 minute. Repeat for a total of 5 cycles.

Strength & Power:

Power Clean Form and Technique Work
Perform 1 power clean every 30 seconds for 10 minutes (as heavy as possible)
“Death By 10 Meters”

With a continuously running clock, sprint ten meters the first minute, 20 meters (down and back) the second, thirty the third, and so on and so forth until you are unable to complete the number of 10 meter down and back efforts required for the round.


What it Takes (From Jim Wendler of our 531 training program, if you are serious about your training please read)




Posted in Arlington Heights WOD, Axis WOD, WOD.