MetCon WOD / Strength & Power WOD 02.01.12

RVD knocking out a set of Front Squats.


Press/Push Press Form & Technique


For Total Reps:

Tabata Series (:20 on/:10 off, or 4:00 Min at each of):

Jumping Switch Lunges

Rest 1 Min.

Shoulder To Overhead (Press/Push Press) – (75/55)

Rest 1 Min.

Ab Mat Sit Ups

Rest 1 Min.

Stick Jumps (20/16)

Rest 1 Min

Hand Release Push Ups


Strength & Power:

Shoulder Press

5-5-5-5-5-5 (All 6 sets of 5 are performed at 70-75% of 1RM, 2-3 min off between)


*AMRAP in 5:00 of:

Burpee Box Jumps (Height is Mid-Thigh)


*Compare to 12/5/2011


Minding Your Mitochondria (Worth Your Time To Watch…..We All Have A Choice)




Posted in Arlington Heights WOD, Axis WOD, WOD.