MetCon WOD/ Strength & Power WOD 01/06/12

MetCon:

A view from up above during last nights Strength & Power Class.

Rowing/ Thruster Form & Technique
+
AMRAP in 5:00 of:
15 Ab Mat Sit Ups
Row 250 M
Rest 2:30
+
AMRAP in 5:00 of:
15 Atomic Sit Ups
25 Barbell Thrusters (45/35)
Rest 2:30
+
AMRAP in 5:00 of:
15 Half Moons (25/15) (each side = 1 rep)
2.5 Laps Bear Crawl

Strength & Power:

Deadlift

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)

+

For Time:
10 KB/DB Swings (70/50)
10 Ab Mat Sit Ups
9 KB Swings
10 Ab Mat Sit Ups
8 KB Swings
10 Ab Mat Sit Ups
7 KB Swings
10 Ab Mat Sit Ups
6 KB Swings
10 Ab Mat Sit Ups
5 KB Swings
10 Ab Mat Sit Ups
4 KB Swings
10 Ab Mat Sit Ups
3 KB Swings
10 Ab Mat Sit Ups
2 KB Swings
10 Ab Mat Sit Ups
1 KB Swing
10 Ab Mat Sit Ups

 

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Posted in Arlington Heights WOD, Axis WOD, WOD.