MetCon WOD / Strength & Power WOD 02.03.12

The 5:30 AM Strength & Power Class going overhead.


Hand Stand Push Up/Barbell Roll Form & Technique


For Total Reps:


Rest 1:00

2:00 AMRAP KB Swing (50/30)

Rest 2:00

3:00 AMRAP Barbell Roll Outs

Rest 3:00

4:00 AMRAP Wall Balls (20/16)



Strength & Power:

Back Squat

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


For Time:

20 Sit Ups (Unanchored)

20 Push Ups (Chest To Deck, No Hand Release)

**Power Clean/Front Squat Ladder (1-6 at 135lb Men, 95lb Women)

20 Push Ups

20 Sit Ups


**Perform a power clean then a front squat.  Then perform a power clean and then two front squats.  Then a power clean and three front squats.  Continue this pattern until you get to a power clean and six front squats.  You do NOT go back down the ladder.  In total the ladder is 6 Power Clean and 21 Front Squats.


(More than) 3 questions with the ‘Healthiest Man Alive’




Who do you like this Sunday, the Giants or the Patriots?



Posted in Arlington Heights WOD, Axis WOD, WOD.