MetCon WOD/ Strength & Power WOD 09.29.11

MetCon:

 5 sets for total reps of:

 30 sec Wall Balls (20/16)

 30 sec KB Swing (50/30)

30 sec Burpees

 30 sec Split Jumps (each jump is 1 rep)

 30 sec Double Unders

 Rest 2:30

 

Carol Lee in a solid, locked out overhead position on presses.

 

 Strength & Power:

Clean & Split Jerk Form and Technique Work

+

In 20:00 find a heavy jerk (from the rack)

+

On the minute every minute for 10:00 perform:

1 Power Clean & 3 Split Jerks (60% of heavy jerk)

 

 

 QOD:

Who is in for the Barbells For Boobs Fundraiser Oct. 23rd?

 

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.