MetCon WOD / Strength & Power WOD 02.03.12

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

MetCon:

Hand Stand Push Up/Barbell Roll Form & Technique

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For Total Reps:

1:00 AMRAP HSPU

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)

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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’

 

 

QOD:

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

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.