MetCon WOD/ Strength & Power WOD 10.10.11

MetCon:

 Power Clean Form & Technique

+

Welcome back Rory.....we missed ya!

3 Sets:

3 Hang Power Cleans (95/65)

5 Box Jumps (24/20)

*20 Double Unders

Rest :60 sec

+

3 Sets:

3 Power Cleans (95/65)

5 Burpees

*20 Double Unders

Rest :60 sec

 *Sub 3:1 for Double Unders, however continue to work toward getting them.

(Scale weight to ability level, that also includes increasing if need be)

 

Strength & Power:

 Power Clean Form & Technique

 +

 Hang Power Clean

 3-3-3-3-3

 +

 *8 Sets:

 2 Power Clean (135/95)

 3 Burpee Box Jumps (20/16)

 Rest 90 sec.

 *These are Strong and Fast, goal is less than 15 sec per set, no more than 30 sec.

 

5 Things You Think Work, But Actually Don’t

 QOD:

Big Monday Night Football Matchup, Bears vs Lion.  Who do you think is going to win? 

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.