MetCon WOD/ Strength & Power WOD 09.10.11


Coach Karen leading the new Mobility and Recovery class.



“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

  • Wall-ball: (20/16) (Reps)
  • Sumo deadlift high-pull: (75/55) (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press (75/55) (Reps)
  • Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Strength & Power

Find a 1 RM Deadlift in 20:00


For Time:

10 Deadlift (30% of 1 RM)

10 Box Jump

8 Deadlift

10 Box Jump

6 Deadlift

10 Box Jump

4 Deadlift

10 Box Jump

2 Deadlift



Posted in Arlington Heights WOD, Axis WOD, WOD.