MetCon WOD/ Strength & Power WOD 10.12.11

MetCon:

4x (:30 work/:30 rest)….i.e. 4 min total at each for total reps:
Row (calories)
Ring Dip
DB Swings – (70/50)
Back Ext.
Goblet Squat – (50/30 lb. KB)

*Rest 1 Min. between each

Last nights "Road Work Crew" getting in their runs before shift change.

Strength & Power:

Weighted Lunges:
70 foot Lunge (75/55) with Barbell in Rack Position
70 foot Lunge (75/55) with Barbell in Overhead Hold (aka Snatch Position)
70 foot Lunge (95/65) with Barbell in Overhead Hold (aka Snatch Position)

*Rest as needed between each Lunge set (3 sets in all)
+
Complete 3 rounds for time:

10 KB/DB Swings – (Heavy, scale accordingly)
10 Squats with KB in rack position – right
70 foot One Arm Farmer Walk with KB in rack position – right
10 KB/DB Swings
10 Squats with KB in rack position – left
70 foot One Arm Farmer Walk with KB in rack position – left

*Rest 45 seconds between rounds

Note:  All movements done with ONE KB or DB.

 

DuPage woman: ‘I was planning on maybe running half’ of marathon

 

 

QOD:

Do you consider the above story to be inspiring or dumb or (insert you own opinion)?

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.