MetCon WOD / Strength & Power WOD 01.27.12

MetCon:

TGU Form and Technique Work

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Turkish Get Up:

In 12:00 work up to a heavy 1 Rep (must achieve same weight on both arms) (Compare to 12/30/11)

Joon and Mary Kate working on Hand Stand Push Ups during skill day.

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For Time:

21-18-15-12-9-6-3

Front Squats (115/85)

Anchored Sit Ups

(Alternating Movements)

 

 

 

 

Strength & Power:

Back Squat/Front Squat/Overhead Squat Form & Technique

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Back Squat – 3 x 3 @ 80%; rest 90 sec

Front Squat – 3 x 3 @ 80%; rest 90 sec

Overhead Squat – 3 x 3 @ 80%; rest 90 sec

*Work Up to 80% of you 1 RM for back squat, then perform 3 x 3 at that weight.  Then, continue with your 3 x 3 for front squat and then overhead squat.

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Sit-ups: 15-20 reps x 4 sets, rest 90 seconds

 

Worth all the sweat

 

 


 

Posted in Arlington Heights WOD, Axis WOD, WOD.