MetCon WOD/ Strength & Power WOD 10.01.11

 

Power, strength, endurance, stamina and the support of the entire EAD / CFAH / CFAX Community to our athletes competing Saturday in the local CrossFit competition. Go get 'em Alida, Both Matta Brothers Tim and Jon, Brandon & Coach Rory . Compete with gusto! We're already proud of you.

 

MetCon:

Partner WOD:
AMRAP in 20:00:
250M Run (One partner runs)

Other Partner performs as many rounds and reps as possible, then switch:
10 SDLHP (75/55)
10 OH Walking Lunges (45/25)
10 Push Ups (Hand Release)

*Scale weight accordingly

 

Strength & Power:

3 x 10 Shoulder Dislocates (aka pass throughs)
+
Overhead Squat Form & Technique Work
+
Work Up to a Heavy OHS (20:00)
+
For Time:
30-20-10
Overhead Squat (35% BW or scaled to ability level)
Push Up

 

Posted in Arlington Heights WOD, Axis WOD, WOD.